CrossFit WOD, January 9, 2018

01/09/2018

1 1/4 Front Squat (5-5-5-5-5 Building)
Descend to bottom of squat then ascend past parallel, then back down to bottom of squat before standing back up to full extension.

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge
20 Step Up
60 Single Under

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge(53/35)
15 Box Jump(24/20)
30 Double Under

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge(70/44)
15 Box Jump(30/24)
20 Triple Under

CrossFit WOD, January 8, 2018

01/08/2018

FITNESS
Metcon (Time)
5 Rounds
100m Farmer Carry
9 DB Deadlift
7 DB Hang Clean
5 DB Shoulder 2 OH

Level 1
Metcon (Time)
5 Rounds
200m Farmer Carry(Peace)
12 DB Deadlift(45/30)
9 DB Hang Clean(45/30)
6 DB Push Jerk(45/30)

Level 2
Metcon (Time)
5 Rounds
200m Farmer Carry(Peace)
12 DB Deadlift(50/35)
9 DB Hang Clean(50/35)
6 DB Push Jerk(50/35)

CrossFit WOD, January 6, 2018

01/06/2018

Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
PARTNER WOD
50 Push Press/Bar Hang
50 Front Squat/OH Hold
50 V Up/Hollow Body Hold

-rest 2 Minutes-

Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
50-40-30-20-10
Jump Squat
Sit up

-rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(10)
MAX Wall Ball Every time ball touches ground
20 Burpee(10 Each)

CrossFit WOD, January 5, 2018

01/05/2018

Metcon (AMRAP – Reps)
Gymnastics EMOM
Week 1 WOD 1
EMOM(12)
(1)
Low Amplitude HOLLOW/ARCH SWING

Novice: 5
Advanced: 10
Elite : 20
(2)
Candle Stick
Novice: 5
Advanced: 10
Elite: 10 with Medball
(3)
HandStand Hold
Novice: 20 Second Wall
Advanced: 15 Second Free standing
Elite 30 Second free standing
(4) REST

SCORING:
NOVICE(3 Points)
ADVANCED(2 Points)
ELITE(1 Point)
add points at end of EMOM

FITNESS
Metcon (Time)
3 Rounds
400m Run
12 Deadlift
9 Box Dip
12 Deadlift
9 Box HSPU

RXD
Metcon (Time)
3 Rounds
400m Run
12 Deadlift(185/125)
9 Ring Dip
12 Deadlift(185/125)
9 HSPU

BEYOND RXD
Metcon (Time)
3 Rounds
400m Run
12 Deadlift(275/185)
9 Strict Ring Dip
12 Deadlift(275/185)
9 Strict HSPU

CrossFit WOD, January 4, 2018

01/04/2017

 

Barbell Reverse Lunge (10-10-10-10)
Alternating Back Rack Reverse Lunge(Build up to difficult set of 10)

FITNESS
Metcon (Time)
2 Rounds
100 Singles
25 Hang Power Clean
15 Ring Row

RXD
Metcon (Time)
2 Rounds
60 Double Under
30 Hang Power Clean(95/65)
15 Pull Up

BEYOND RXD
Metcon (Time)
2 Rounds
60 Double Under
30 Hang Power Clean(115/75)
6 Muscle Up

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