CrossFit WOD, March 28, 2019

03/28/2019

Fitness
Metcon (Time)
800m Run

-Directly Into-

12-9-6

Hang Power Clean
Burpee

15 Minute Time Cap.

Level 1
Metcon (Time)
1 Mile Run

-Directly Into-

21-15-9

Power Clean(115/75)
Lateral Burpee Over Bar

15 Minute Time Cap.

Level 2
Race Horse (Time)
1 Mile Run

– Directly into-

21-15-9

Power Clean(155/105)
Lateral Burpee Over Bar

15 Minute Cap.

CrossFit WOD, March 27, 2019

03/27/2019

Fitness
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Step Ups
15 Dumbbell Goblet Squats
250 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Level 1
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (40/25)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

Level 2
Megalodon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

CrossFit WOD, March 26, 2019

03/26/2019

Fitness
Metcon (AMRAP – Reps)
Reverse Tabata(8 Rounds)
:10 Work
:20 Rest

1 Minute Rest Between Tabatas.

Jumping Pull Up
Hang Power Snatch
Hollow Rocks
Knee Push Ups

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

:20 Work
:10 Rest

1 Minute REST Between Tabatas.

Pull Ups
Power Snatch(75/53)
Hollow Rocks
Hand Release Push Ups

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

:20 Work
:10 Rest

1 Minute REST Between Tabatas.

Bar Muscle Ups
Power Snatch(95/65)
Hollow Rocks
Handstand Push Ups

CrossFit WOD, March 25, 2019

03/25/2019

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.

CrossFit WOD, March 23, 2019

03/23/2019

Fitness
Metcon (AMRAP – Reps)
Partner Workout

(4)AMRAP
KB Deadlifts

-Rest 1 Minute-

(4)AMRAP

Sled Push

-Rest 1 Minute-

AMRAP(4)

Russian KBS

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

Level 1
Metcon (AMRAP – Reps)
Partner Workout

(4)AMRAP
Deadlifts(135/95)

-Rest 1 Minute-

(4)AMRAP

Sled Push(4 45’s/2 45’s)

-Rest 1 Minute-

AMRAP(4)

Russian KBS(53/35)

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

Level 2
Ride or Die (AMRAP – Reps)
Partner Workout

(4)AMRAP
Deadlifts(225/155)

-Rest 1 Minute-

(4)AMRAP

Sled Push(4 45’s/2 45’s)

-Rest 1 Minute-

AMRAP(4)

Russian KBS(70/44)

-Rest 1 Minute-

AMRAP(4)

Bike Calories

-Rest 1 Minute-

AMRAP(4)

100M Sprints

1 3 4 5 6 7 86