CrossFit WOD, March 28, 2020
03/28/2020
Fitness
AT HOME WOD FITNESS (Time)
90 Jump Squats
60 Bent Over Row(30 each arm)
30 Clean and Jerks
60 Bent Over Row(30 each arm)
30 Clean and Jerks
AT HOME WOD ADVANCED (Time)
150 Jump Squats
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks
Break up however you want 🙂
Level 1
Metcon (Time)
90 Wall Balls(20/14)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)
Break up however you want 🙂
Level 2
Lion King (Time)
120 Wall Balls(20/14)
60 Pull Ups
30 Clean and Jerk(135/95)
60 Pull Ups
30 Clean and Jerk(135/95)
Break up however you want 🙂
CrossFit WOD, March 27, 2020
03/27/2020
Fitness
AT HOME WOD FITNESS (Time)
5 Rounds
1:00 RUN(:30 out :30 Back)
9 Odd Object Deadlift
6 Burpees
AT HOME WOD ADVANCED (Time)
5 Rounds
2:00 RUN(1:00 out 1:00 Back)
15 Odd Object Deadlift
12 Burpee Over Object
Level 1
Metcon (Time)
5 Rounds:
200m Run
15 Deadlift(135/95)
12 Bar Facing Burpee
Level 2
COCO (Time)
5 Rounds:
400m Run
15 Deadlift(225/155)
12 Bar Facing Burpee
CrossFit WOD, March 26, 2020
03/26/2020
ACTIVE REST DAY
30:00 Walk or Jog or mobility of your choice!
CrossFit WOD, March 25, 2020
03/25/2020
Fitness
AT HOME WOD FITNESS (AMRAP – Rounds and Reps)
3-5 Minute AMRAP’s
2:00 REST Between each.
12 Sit Ups
20 Alternating Lunges(Total)
AT HOME WOD ADVANCED (AMRAP – Rounds and Reps)
3-5 Minute AMRAP’s
2:00 REST Between each.
30 Sit Ups
20 Front Rack Weighted Lunges
Level 1
Metcon (AMRAP – Rounds and Reps)
3-5 Minute AMRAP’s
2:00 REST Between each.
10 Hanging Knee Raises
20 DB Front Rack Lunges(40/25)
Level 2
FROZEN (AMRAP – Rounds and Reps)
3-5 Minute AMRAP’s
2:00 REST Between each.
10 Toes-to-Bar
20 DB Front Rack Lunges(50/35)
CrossFit WOD, March 24, 2020
03/24/2020
Fitness
AT HOME WOD FITNESS (Time)
6 Rounds:
20 Jumping Jacks
10 Chair Step Ups
5 Chair Dips
20 Jumping Jacks
10 Chair Step Ups
5 Chair Dips
AT HOME WOD ADVANCED (Time)
6 Rounds:
30 Jumping Jacks
20 Chair Step Ups or Weighted Step Ups
10 Chair Dips
30 Jumping Jacks
20 Chair Step Ups or Weighted Step Ups
10 Chair Dips
Level 1
Metcon (Time)
6 Rounds:
15/10 Calorie Bike or Row
12 Box Jump Overs(24/20)
9 Box HSPU or Weighted Push Up
15/10 Calorie Bike or Row
12 Box Jump Overs(24/20)
9 Box HSPU or Weighted Push Up
For Box HSPU :
For Weighted Push Up Place a 45/25 plate on back and perform the push up.
Level 2
Little Mermaid (Time)
6 Rounds:
15/10 Calorie Bike or Row
12 Box Jump Overs(30/24)
9 Ring Dips or Handstand Push Up
15/10 Calorie Bike or Row
12 Box Jump Overs(30/24)
9 Ring Dips or Handstand Push Up
500m Row
500m Ski
30 Calorie Assault Bike
1:30 High Knees