CrossFit WOD, March 23, 2020

03/23/2020

Fitness
AT HOME WOD FITNESS (Time)
18-15-12-9-6-3

Air Squat

30 High Knees after each round.

AT HOME WOD ADVANCED (Time)
21-18-15-12-9-6-3

Thruster(Use whatever weighted object around house if no BB or DB)

50 High Knees after each round.

Level 1
Metcon (Time)
21-18-15-12-9-6-3

DB Thrusters(40/25)

60 Single Unders after each round.

If you have a barbell use (75/55)

Level 2
Snow White (Time)
21-18-15-12-9-6-3

DB Thrusters(50/35)

30 Double Unders after each round.

If You have a barbell use (95/65)

CrossFit WOD, March 22, 2020

03/22/2020

REST DAY
Make Sure to Visit

IG: @yogi.thelma

Today at 1pm PST for LIVE YOGA!!!

CrossFit WOD, March 21, 2020

03/21/2020

Fitness
Metcon (AMRAP – Reps)
PARTNER WOD:

(12)AMRAP
8 Mile Run(100m Relays)
Max Power Cleans

(12)AMRAP
100/75 Calorie Bike

Max Synchro KBS(Russian)

(12)AMRAP
1000m Row(100m Relays)

Max V-Ups

Level 1
Metcon (AMRAP – Reps)
PARTNER WOD:

(12)AMRAP
1 Mile Run(200m Relays)
Power Cleans(135/95)

(12)AMRAP
200/150 Calorie Bike

Max Synchro KBS(53/35)

(12)AMRAP
2000m Row(250m Relays)

Max V-Ups

Level 2
BURNOUT (AMRAP – Reps)
PARTNER WOD:

(12)AMRAP
1 Mile Run(200m Relays)
Max Curtis P’s(185/125)

(12)AMRAP
200/150 Calorie Bike

Max Synchro KBS(70/44)

(12)AMRAP
2000m Row(250m Relays)

Max V-Ups

CrossFit WOD, March 20, 2020

03/20/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
12 Air Squat
50 Ft. Lunge
8 Knee Push Ups
50 Ft. Lunge

Level 1
Metcon (AMRAP – Rounds and Reps)
(18)AMRAP
12 DB Front Squat(40/25)
50 Ft. FR Lunge(40/25)
8 Renegade Rows(40/25)
50 Ft. FR Lunge(40/25)

Level 2
ROCKY (AMRAP – Rounds and Reps)
(18)AMRAP
12 DB Front Squat(50/35)
50 Ft. FR Lunge(50/35)
8 Renegade Rows(50/35)
50 Ft. FR Lunge(50/35)

CrossFit WOD, March 19, 2020

03/19/2020

Fitness
Metcon (Time)
Partner WOD:
5 Rounds:(Each)
12/9 Calorie Row
10 Shoulder to OH

R1: 45/35
R2: 65/45
R3: 75/55
R4: 85/65
R5: 95/75

Level 1
Metcon (Time)
Partner WOD:
10 Rounds:(Each)
20/15 Calorie Row
10 Shoulder to OH

R1: 45/35
R2: 55/45
R3: 65/50
R4: 75/55
R5:85/60
R6: 95/65
R7: 115/75
R8: 125/85
R9: 135/95
R10: 155/105

Level 2
Explode (AMRAP – Rounds)
Partner WOD:
10 Rounds:(Each)
20/15 Calorie Row
10 Shoulder to OH

R1: 75/55
R2: 85/65
R3: 95/65
R4: 115/75
R5:135/85
R6: 145/95
R7: 155/105
R8: 165/115
R9: 185/125
R10: 205/135