CrossFit WOD, August 9, 2019

08/09/2019

Fitness
Metcon (AMRAP – Reps)
PARTNER WOD:

1000m Row

6 Rounds:

10 Box Dips
10 Hang Power Clean
10 Ring Row

1000m Row

Level 1
Metcon (AMRAP – Reps)
PARTNER WOD:

1600m Row

10 Rounds:

10 Ring or Bar Dip
10 Power Clean(135/95)
4 Rope Pull Ups

1600m Row

Level 2
TWINS (AMRAP – Rounds and Reps)
PARTNER WOD

2000m Row

10 Rounds:

20 Ring Dip
10 Power Clean(185/125)
2 Rope Climbs

2000m Row

CrossFit WOD, August 8, 2019

08/08/2019

Fitness
Metcon (Time)
5 Rounds for Time of:
200m Run
10 Step Ups
15 Air Squat

Level 1
Metcon (Time)
5 Rounds for Time of:
300m Run
20 Box Jumps(24/20)
20 Wall Balls(20/14)

Level 2
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit WOD, August 7, 2019

08/07/2019

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

40 Single Unders
10 Hand Release Push Ups
5 Jumping Pull Ups

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

40 Double Unders or 80 Single Unders
20 Hand Release Push Ups
10 Pull Ups

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

60 Double Unders
10 Strict HSPU
5 Ring Muscle Ups

CrossFit WOD, August 6, 2019

08/06/2019

Fitness
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 21/15Calorie Row
Directly Into..
12 KB Deadlifts
12 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 18/12 Calorie Row
Directly Into..
9 KB Deadlifts
9 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/9 Calorie Row
Directly Into…
6 KB Deadlifts
6 Burpees

Level 1
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Directly Into..
12 Deadlifts (135/95),
12 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into..
9 Deadlifts (155/105)
9 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Directly Into…
6 Deadlifts (185/135)
6 Burpees

Level 2
Take Five (AMRAP – Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Directly Into..
12 Deadlifts (185/25),
12 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Directly Into..
9 Deadlifts (225/155)
9 Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Directly Into…
6 Deadlifts (275/185)
6 Burpees

CrossFit WOD, August 5, 2019

08/05/2019

Thruster (Build to a heavy Double)

Fitness
Metcon (Time)
300m Run
30 Goblet Thrusters
300m Run

Level 1
Metcon (Time)
800m Run
30 Thrusters(115/75)
800m Run

Level 2
The Oreo (Time)
800m Run
30 Thrusters(155/105)
800m Run

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