CrossFit WOD, October 14, 2021

10/14/2021

5k Run (Time)
Max Effort 5k Run

CrossFit WOD, October 13, 2021

10/13/2021

Fitness
Metcon (AMRAP – Reps)
(10)EMOM
3 Burpee Step Over(20/12)

Remaining Time Max Calorie Assault Bike

REST 2:00

(10)EMOM

5 Burpee Step Over(20/12)

Remaining Time Max Calorie Row

Level 1

Level 2
Freddy Krueger (AMRAP – Reps)
(10)EMOM
5 Burpee Box Jump Over(24/20)

Remaining Time Max Calorie Assault Bike

REST 2:00

(10)EMOM

5 Burpee Box Jump Over(24/20)

Remaining Time Max Calorie Row

CrossFit WOD, October 12, 2021

10/12/2021

Fitness
Metcon (Time)
For Time:

150 Single Unders
50 Wall Balls(10/8)
30 Jumping Pull Ups

Break up the reps however you’d like ๐Ÿ™‚

Level 1
Metcon (Time)
For Time:

600 Single Unders
150 Wall Balls(14/10)
50 Pull Ups

Break up the reps however you’d like ๐Ÿ™‚

Level 2
Pumpkins (Time)
For Time:

300 Double Unders
150 Wall Balls(20/14)
30 Bar Muscle Ups

Break up the reps however you’d like ๐Ÿ™‚

CrossFit WOD, October 11, 2021

10/11/2021

Fitness
Metcon (Time)
5 Rounds for Time:

12 Toes-to-Rig
9 Deadlifts
6 Hang Power Clean
3 Push Jerks

(45/35)

Level 1
Metcon (Time)
5 Rounds for Time:

15 TTB or Hanging Knee Raises
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

(115/75)

Level 2
Spooky (Time)
5 Rounds for Time:

15 TTB
12 Deadlifts
9 Hang Power Clean
6 Push Jerks

(155/105)

CrossFit WOD, October 8, 2021

10/08/2021

Fitness
Metcon (Time)
5 Rounds
10 Plate Ground to Oh(25/10)
10 Sit Ups

4 Rounds
100m Run
10 Walking Lunges

3 Rounds
10 DB Hang Clean and Jerk(15/10)
10 DB Box Step Ups

2 Rounds
10 DB Snatch(15/10)
10 Alternating Leg Knee Ups(1 ct.)

1 Rounds
10 Single Arm Devils Press(15/10)
50 Ft. Bear Crawl

Level 1
Metcon (Time)
10 Rounds
10 Plate Ground to Oh(35/15)
10 Sit Ups

8 Rounds
100m Run
10 Oh Plate Walking Lunges(35/15)

6 Rounds
10 DB Hang Clean and Jerk(30/20)
10 DB Box Step Ups(30/20)

4 Rounds
10 DB Snatch(30/20)
10 Alternating Leg V- Ups(2 ct.)

2 Rounds
10 Single Arm Devils Press(30/20)
100 Ft. Bear Crawl

Level 2
Listen Up (Time)
10 Rounds
10 Plate Ground to Oh(45/25)
10 Sit Ups

8 Rounds
100m Run
10 Oh Plate Walking Lunges(45/35)

6 Rounds
10 DB Hang Clean and Jerk(50/35)
10 DB Box Step Ups(50/35)

4 Rounds
10 DB Snatch(50/35)
10 Alternating Leg V- Ups(2 ct.)

2 Rounds
10 Single Arm Devils Press(50/35)
100 Ft. Bear Crawl