CrossFit WOD, July 4, 2020

07/04/2020

Fitness
Metcon (Time)
Partner WOD:

15-12-9

Calorie Row
Burpee Step Over Rower

Level 1

Level 2
Metcon (Time)
Partner WOD:

27-21-15-9

Calorie Row
Burpee Over Rower

Partner WOD:

Teams of 2: One partner completes the entire workout then tags the other in to complete for an overall combined time.

CrossFit WOD, July 3, 2020

07/03/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

40 Air Squats
30 Sit Ups
20 Plate Jumps
10 Toes to Rig

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

50 Air Squats
40 Sit Ups
30 Box Jumps(20/16)
20 Hanging Knee Raises

Level 2
The Great Bambino (AMRAP – Rounds and Reps)
(15)AMRAP

50 Air Squats
40 Sit Ups
30 Box Jumps(24/20)
20 TTB

CrossFit WOD, July 2, 2020

07/02/2020

Fitness
Metcon (AMRAP – Reps)
5 Rounds for Max Reps of:
Single DB Chest Press
Ring Rows(Maintaining Hollow Body)

Level 1
Metcon (AMRAP – Reps)
5 Rounds for Max Reps of:

60% Bodyweight Bench Press
Banded Strict Pull Ups

Level 2
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

CrossFit WOD, July 1, 2020

07/01/2020

Deadlift( Week 3) (Weight)
5 Reps @ 70%
3 Reps @ 80%
1 Rep @ 90%
Attempt a new 1 Rep Max

Fitness
Metcon (AMRAP – Reps)
4 Rounds
Every 3:00 On 1:00 Off
Complete a 200m Run
Remaining time max Seated Tuck Hold

Level 1
Metcon (AMRAP – Reps)
4 Rounds
Every 3:00 On 1:00 Off
Complete a 300m Run
Remaining time max Tuck Hold

Level 2
Blitzkrieg (AMRAP – Reps)
4 Rounds
Every 3:00 On 1:00 Off
Complete a 400m Run
Remaining time max L-Sit Hold

score is max seconds

CrossFit WOD, June 30, 2020

06/30/2020

Fitness
Metcon (AMRAP – Rounds)
(20)EMOM
Odd: 4 x(1 Power Clean + 2 Lunges)
Even: 8/5 Calorie Bike

Level 1
Metcon (AMRAP – Rounds)
(20)EMOM
Odd: 4 Curtis D’s(95/65)
Even: 12/9 Calorie Bike

Level 2
FOR-EV-ER (AMRAP – Rounds and Reps)
(20)EMOM
Odd:4 Curtis D’s(135/95)
Even: 15/12 Calorie Bike

:30 Rest after each Completed round.