CrossFit WOD, February 2, 2018

02/02/2018

FITNESS
Metcon (Time)
4 rounds for time of:
120 Single Under
20 kettlebell swings
20 jumping pull-ups

Level 1
Metcon (Time)
4 rounds for time of:
30 Double Under
30 kettlebell swings(53/35)
30 pull-ups

Level 2
Metcon (Time)
"JUMPING EVA"
5 Rounds
60 Double Under
30 KBS(70/53)
30 Pull Up

CrossFit WOD, February 1, 2018

01/01/2018

FITNESS
Metcon (Time)
2 Rounds for Time:
800m Run
50 Sit Up

Level 1
Metcon (Time)
2 Rounds for Time:
1200m Run
75 Sit Up

Level 2
Metcon (Time)
2 Rounds for Time:
1 Mile Run
100 Sit Up

CrossFit WOD, January 31, 2018

01/31/2018

Shoulder 2 Overhead (Build to a Heavy 1 Rep)
1 Rep max from Front Rack

FITNESS
Metcon (AMRAP – Reps)
As Many Reps As Possible in 7 minutes.
3 Clean & Jerk
3 Hanging Knee Raise
6 Clean & Jerk
6 Hanging Knee Raise
9 Clean & Jerk
9 Hanging Knee Raise
12 Clean & Jerk
12 Hanging Knee Raise
15 Clean & Jerk
15 Hanging Knee Raise
18 Clean & Jerk
18 Hanging Knee Raise
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Level 1
Metcon (AMRAP – Reps)
As Many Repss and Reps As Possible in 7 minutes.
3 Clean & Jerk (M=95lbs, F=65lbs)
3 Toes to Bar
6 Clean & Jerk (M=95lbs, F=65lbs)
6 Toes to Bar
9 Clean & Jerk (M=135lbs, F=95lbs)
9 Toes to Bar
12 Clean & Jerk (M=95lbs, F=65lbs)
12 Toes to Bar
15 Clean & Jerk (M=95lbs, F=65lbs)
15 Toes to Bar
18 Clean & Jerk (M=95lbs, F=65lbs)
18 Toes to Bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Level 2

CrossFit WOD, January 30, 2018

01/30/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
12 Walking Lunge
10 Wall Ball
12 Walking Lunge
10 Burpee

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
25 Ft. OH Walking Lunge(75/53)
16 Wall Ball(20/14)
25 Ft. OH Walking Lunge(75/53)
8 Bar Facing Burpee

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
25 Ft. OH Walking Lunge(95/65)
16 Wall Ball(20/14)
25 Ft. OH Walking Lunge(95/65)
8 Bar Facing Burpee

CrossFit WOD, January 29, 2018

01/29/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
300m Run
30 Step Up n Over
15 Thruster
5 Pull Up/10 Ring Row

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(95/65)
10 Chest 2 Bar Pull Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(95/65)
10 Chest 2 Bar Pull Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(9)
600m Run
30 Box Jump Over(24/20)
20 Thruster(135/95)
10 Muscle Up

-then-
From 9:00-17:00

Find a 1 Rep Max Squat Clean

Squat Clean (1 Rep Max)