CrossFit WOD, January 10, 2020

1/10/2020

Fitness
Metcon (Time)

7-6-5-4-3-2-1
Burpees
100m Run

Level 1
Metcon (Time)
24 Minute Cap*

10-9-8-7-6-5-4-3-2-1
Devils Press(40/25)
100m Run

Level 2
Lucifer (Time)
24 Minute Cap*

10-9-8-7-6-5-4-3-2-1
Devils Press(50/35)
200m Run

No Pausing at the shoulder today on the Devils Press! Make Sure you choose a weight you can cycle through pretty quickly!

This one will get SPICY quick!

Can you finish?!

CrossFit WOD, January 9, 2020

01/09/2020

Fitness
Metcon (AMRAP – Reps)
0:00 – 10:00 800m Run

11:00 – 26:-00 -Start-

3 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Medball Cleans
1:00 KB Deadlifts
1:00 REST

Level 1
Metcon (AMRAP – Reps)
0:00 – 10:00 1000m Run

11:00 – 26:00 -Start-

4 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Power Cleans(95/65)
1:00 Deadlifts(155/105)
1:00 REST

Level 2
Cowabunga (AMRAP – Reps)
0:00 – 10:00 1 Mile Run

11:00 – 26:00 -Start-

4 Rounds for reps of:

1:00 Calorie Assault Bike
1:00 Power Cleans(135/95)
1:00 Deadlifts(225/155)
1:00 REST

You will need 2 barbells so make sure to find a partner you can switch with 🙂

*SCORE is total reps on the second part.

CrossFit WOD, January 8, 2020

01/08/2020

Weightlifting
Push Press (Week 1 of 4 ) (Weight)
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max Reps @ 85%

Fitness
Metcon (AMRAP – Reps)
(12)AMRAP

10 Air Squats
10 Sit Ups
10 DB Snatch
10 Box or Plate Step Ups
10 Lunges
10 DB Shoulder to Overhead

Level 1
Metcon (AMRAP – Reps)
(12)AMRAP

60 Air Squats
50 Sit Ups
40 Alt. DB Snatches(40/25)
30 Box Jumps(24/20)
20 Front Rack Lunges(95/65)
10 Push Jerks(95/65)

Level 2
The Meat Man (AMRAP – Reps)
(12)AMRAP

60 Air Squats
50 Sit Ups
40 Alt. DB Snatches(50/35)
30 Box Jumps(24/20)
20 Front Rack Lunges(135/95)
10 Push Jerks(135/95)

CrossFit WOD, January 7, 2020

01/07/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
As Far As Possible in 15 Minutes:

9-15-21
Russian KB Swings
Ring Rows

immediately into AMRAP:
6 Burpees
30 Single Unders

Level 1
Metcon (AMRAP – Rounds and Reps)
As Far As Possible in 15 Minutes:

4-8-12-16-20
Russian KB Swings(53/35)
Pull Ups

immediately into AMRAP:
6 Burpees
60 Single Unders

Level 2
Hungry Hippos (AMRAP – Rounds and Reps)
As Far As Possible in 15 Minutes:

5-10-15-20-25
Russian KB Swings(70/44)
Pull Ups

immediately into AMRAP:
6 Burpees
30 Double Unders

*SCORE is total rounds and reps of the AMRAP.

CrossFit WOD, January 6, 2020

01/06/2020

Weightlifting
Bench (Week 1 of 4) (Weight)
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max Reps @ 85%

SUPERSET with Weighted Planks 45/25lb 1 Minute 🙂 on your back!

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)EMOM
Min. 1) 7/5 Calorie Row
Min. 2) 7 Thrusters
Min. 3) Max Knee Push Ups

Level 1
Metcon (AMRAP – Reps)
(15)EMOM
Min. 1) 10/8 Calorie Row
Min. 2) 10 Thrusters(75/55)
Min. 3) Max Hand Release Push Ups

Level 2
Monsters INC (AMRAP – Rounds and Reps)
(15)EMOM
Min. 1) 15/12 Calorie Row
Min. 2) 10 Thrusters(95/65)
Min. 3) Max Handstand Push Ups

*SCORE is Handstand Push Ups or Hand Release Push Ups total.

RX+ is Strict HSPU!

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