CrossFit WOD, November 16, 2020

11/16/2020

Deadlift (4 Sets 8 Reps)

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

10 Box or Plate Step Ups
10 Toes to Rig
10 Knee Push Ups

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

10 Box Jumps(20/16)
10 Hanging Knee Raises
10 Push Ups

Level 2
Pumpkin Pie (AMRAP – Reps)
(10)AMRAP

10 Box Jumps(24/20)
10 TTB
10 Push Ups

RX+ Handstand Push Ups

CrossFit WOD, November 14, 2020

11/14/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

Partner A: 10 Calories Assault Bike

Partner B: AMRAP
3 Front Squat
3 Burpee
3 Jumping Pull Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

Partner A: 10 Calories Assault Bike

Partner B: AMRAP
5 Front Squat(95/65)
5 Bar Facing Burpee
5 Jumping Pull Ups

Level 2
The Terminator (AMRAP – Rounds and Reps)
(20)AMRAP

Partner A: 15 Calories Assault Bike

Partner B: AMRAP
5 Front Squat(135/95)
5 Bar Facing Burpee
5 Pull Ups

CrossFit WOD, November 13, 2020

11/13/2020

Fitness
Metcon (Time)
3 Rounds for Time of:

300m Run
10 DB Knee Push Ups
5 DB Curtis P’s

Level 1
Metcon (Time)
3 Rounds for Time of:

400m Run
30 DB Push Ups
15 DB Curtis P’s(40/25)

Level 2
Creed (Time)
3 Rounds for Time of:

800m Run
30 DB Push Ups
15 DB Curtis P’s(50/35)

CrossFit WOD, November 12, 2020

11/12/2020

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

1250m/1000m Row
Max Toes to Rig
Rest 2:00

(10)AMRAP

10 KB SDHP
10 Box Step Overs
10 Russian KB Swings

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

1600m/1250m Row
Max Hanging Knee Raises

Rest 2:00

(10)AMRAP

10 SDHP(75/55)
10 Box Jump Overs(20/20)
10 KB Swings(53/35)

Level 2
First Blood (AMRAP – Reps)
(10)AMRAP

2000m/1700m Row
Max TTB

Rest 2:00

(10)AMRAP

10 SDHP(95/65)
10 Box Jump Overs(24/20)
10 KB Swings(70/44)

CrossFit WOD, November 11, 2020

11/11/2020

Fitness
Power Clean EMOM (Weight)
(10)EMOM
3 Power Cleans @ 70% 1 Rep Max
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

40 Air Squats
200m Run
10 Burpee Jumping Pull Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

80 Wall Balls(14/10)
400m Run
20 Burpee Pull Ups

Level 2
Cliffhanger (AMRAP – Rounds and Reps)
(15)AMRAP

90 Wall Balls(20/14)
600m Run
30 Burpee Pull Ups

Rx+ 30 Burpee Bar Muscle Ups