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
AT HOME WOD ADVANCED (Time)
150 Jump Squats
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks

Break up however you want ๐Ÿ™‚

Level 1
Metcon (Time)
90 Wall Balls(20/14)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)

Break up however you want ๐Ÿ™‚

Level 2
Lion King (Time)
120 Wall Balls(20/14)
60 Pull Ups
30 Clean and Jerk(135/95)

Break up however you want ๐Ÿ™‚

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

Run SUB
500m Row
500m Ski
30 Calorie Assault Bike
1:30 High Knees

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
AT HOME WOD ADVANCED (Time)
6 Rounds:
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

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