CrossFit WOD, April 9, 2019

04/09/2019

Deadlift (Build to a Heavy 3 Rep)

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
15 Air Squat
10 Burpee
5 Deadlift

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
21 Air Squat
12 Burpee Box Jump
9 Deadlifts(185/125)

Level 2
Dead End (AMRAP – Rounds and Reps)
(15)AMRAP
21 Air Squat
12 Burpee Box Jump Over(24/20)
9 Deadlift(275/185)

CrossFit WOD, April 8, 2019

04/08/2019

Fitness
1000m Row (Time)
Max Effort 1000m Row

Level 1

Level 2
2k Row (Time)
Max Effort 2k Row
Metcon (AMRAP – Reps)
(12)AMRAP

1000m Row

-Remaining Time-

Max Knee Push Ups

Fitness

Level 1
Metcon (AMRAP – Reps)
12:00
AMRAP

2000m Row

-Remaining Time-

Max Rep Hand Release Push Up

*No Thighs or hips touching floor.

*Two Scores today, the row being the more important of the 2.

Level 2
Sea Sick (AMRAP – Reps)
12:00
AMRAP

2000m Row

-Remaining Time-

Max Rep Handstand Push Ups

*Two Scores today, the row being the more important of the 2.

CrossFit WOD, April 6, 2019

04/06/2019

Fitness
Metcon (Time)
25 Minute Cap.

PARTNER WOD:

50 Air Squat
15 Hang Clean and Jerk

50 Air Squat
12 Hang Clean and Jerk

50 Air Squat
9 Hang Clean and Jerk

50 Air Squat
6 Hang Clean and Jerk

50 Air Squat
3 Hang Clean and Jerk

Level 1
Metcon (Time)
25 Minute Cap.

PARTNER WOD:

60 Wall Balls(20/14)
21 Clean and Jerk(75/55)

60 Wall Balls(20/14)
18 Clean and Jerk(95/65)

60 Wall Balls(20/14)
15 Clean and Jerk(115/75)

60 Wall Balls(20/14)
12 Clean and Jerk(135/95)

60 Wall Balls(20/14)
9 Clean and Jerk(155/105)

Level 2
You’re a Jerk Karen (Time)
25 Minute Cap.

PARTNER WOD:

60 Wall Balls(20/14)
21 Clean and Jerk(135/95)

60 Wall Balls(20/14)
18 Clean and Jerk(155/105)

60 Wall Balls(20/14)
15 Clean and Jerk(165/115)

60 Wall Balls(20/14)
12 Clean and Jerk(185/125)

60 Wall Balls(20/14)
9 Clean and Jerk(205/140)

CrossFit WOD, April 5, 2019

04/05/2019

Fitness
Metcon (AMRAP – Reps)
Assualt Bike Calories
Sledge Hammer Strikes
Sled Push No Weight
Ring Rows
Bench Press
Knee Push Ups
Plate Ground 2 OH
Single Unders

RR= 1 Pu + 1 Row= 1 Rep.

Sledge Strikes can alternate when necessary.

Level 1
Metcon (AMRAP – Reps)
Assualt Bike Calories
Sledge Hammer Strikes
Sled Push(4 45’s/2 45’s)
Rope Pull Ups
Bench Press(95/65)
Renegade Rows(40/25)
Plate Ground 2 OH(45/25)
Broad Jump

RR= 1 Pu + 1 Row= 1 Rep.

Broad jump have athletes jump as far as they can and mark for repeated jumps. total jumps will be score.

Sledge Strikes can alternate when necessary.

Level 2
Finale (AMRAP – Reps)
3 Minutes @ each Station
1 Minute REST between movements.

Assualt Bike Calories
Sledge Hammer Strikes
Sled Push(4 45’s/2 45’s)
Rope Climbs
Bench Press(135/95)
Renegade Rows(50/35)
Plate Ground 2 OH(45/25)
Broad Jump

RR= 1 Pu + 1 Row= 1 Rep.

Broad jump have athletes jump as far as they can and mark for repeated jumps. total jumps will be score.

Sledge Strikes can alternate when necessary.

CrossFit WOD, April 4, 2019

04/04/2019

Fitness
Metcon (Time)
4 Rounds for Time:

200m Run
5 Burpees
10 Lunges

Level 1
Metcon (Time)
4 Rounds:

400m Run
9 Burpee Power Clean(95/65)
12 Front Rack Reverse Lunge(95/65)

Level 2
The Mean Mile (Time)
4 Rounds for time:

400m Run
9 Burpee Power Clean(155/105)
12 Front Rack Reverse Lunge(155/105)