CrossFit WOD, April 3, 2019

04/03/2019

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

2 Jumping C2B Pull Up
4 Step Up and Over
8 Russian KBS

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

2 Chest to Bar Pull Ups
4 Box Jumps(24/20)
8 Russian KBS(53/35)

Level 2
NATE GOES BAR HOPPING (AMRAP – Rounds and Reps)
(20)AMRAP

2 Bar Muscle Ups
4 Box Jump Overs(24/20)
8 Russian KBS(70/44)

CrossFit WOD, April 2, 2019

04/02/2019

Fitness
Metcon (AMRAP – Reps)
Tabata (6 Rounds)

:20 WORK
:10 REST

2 Minute Rest between tabatas.

KB Deadlift
Single Unders
V-Up (bent knee)
MB Squat

Level 1
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 WORK
:10 REST

1 Minute Rest between tabatas.

Deadlift (155/105)
Double Unders
V-Ups
Stone Squats (95/65)

Level 2
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 WORK
:10 REST

1 Minute Rest between tabatas.

Deadlifts (185/155)
Double Under
TTB
Stone Squat (115/95)

CrossFit WOD, April 1, 2019

04/01/2019

Back Squat (Build to a 1 rep max)

Fitness
Metcon (Time)
500m Row
40 Squats
30 Sit Ups
20 Knee Push Ups
10 Ring Row

Level 1
Baseline (Time)
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Level 2
“YUMUL” (AMRAP – Rounds and Reps)
[20 Minutes] 500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

CrossFit WOD, March 30, 2019

03/30/2019

Fitness
Metcon (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

200 Single Unders
100 Air Squat
80 Knee Push Up
60 Burpee
30 DB Goblet Strict Press

Level 1
Metcon (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

500 Single Unders
200 Air Squat
100 DB Bench Press(40/25)
50 DB Burpee Deadlift(40/25)
25 DB Strict Press(40/25)

Level 2
Don’t Be Late (Time)
PARTNER WOD:

As Far As Possible in 30 Min…

1 Person Running 1 Person Working

P1: 200m Run

P2: Chipper

300 Double Unders
200 Air Squat
100 DB Bench Press(50/35)
50 DB Burpee Deadlift(50/35)
25 Strict HSPU

CrossFit WOD, March 29, 2019

03/29/2019

Fitness
Metcon (Time)
20 Rounds for Time:

5 Air Squat
3 AbMat Sit Up
1 KBS

Level 1
Metcon (Time)
30 Rounds for Time:

5 Wall Ball(20/14)
3 Hanging Knee Raise
1 Devil Press(40/25)

35 Minute Cap.

Level 2
Fireball (Time)
30 Rounds for Time:

5 Wall Balls(20/14)
3 TTB
1 Devils Press(50/35)

35 Minute Time Cap.