CrossFit WOD, January 20, 2018

01/20/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP(24)
4 Hang Squat Clean
8 Step Up
12 DB Snatch

*300m Row
1 Partner Running while other is working on AMRAP. Score is total rounds and reps of AMRAP.

Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP(24)
5 Hang Squat Clean(95/65)
10 Box Jump(24/20)
20 DB Snatch(45/30)

*500m Row
1 Partner Running while other is working on AMRAP. Score is total rounds and reps of AMRAP.

Level 1

Level 2
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP(24)
5 Hang Squat Clean(155/105)
10 Box Jump(30/24)
20 DB Snatch(50/35)

*500m Row
1 Partner Running while other is working on AMRAP. Score is total rounds and reps of AMRAP.

CrossFit WOD, January 19, 2018

01/19/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
30 Walking Lunge
400m Run

Level 1
Metcon (AMRAP – Reps)
AMRAP(20)
Max Front Rack Lunge(95/65)

*Every time you drop the bar 400m Run.

Level 2
Metcon (AMRAP – Reps)
AMRAP(20)
Max Front Rack Lunge(135/95)

*Every time you drop the bar 400m Run.

CrossFit WOD, January 18, 2018

01/18/2018

FITNESS
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

Push Up
Stone Hold
Sit Up
Russian KBS
Tuck Hold(Hanging From Rig)

Level 1
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

Push Up
Stone Hold(95/65)
Sit Up(Unassisted PVC in back rack)
Russian KBS(53/35)
Tuck Hold(Parallettes)

Level 2
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

HandStand Push Up
Stone Hold(95/65)
Sit Up(Unassisted PVC in back rack)
Russian KBS(70/44)
L-Sit(Parallettes)

CrossFit WOD, January 17, 2018

01/17/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
45 Wall Ball
90 Single Under
30 Jumping Pull Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100 Wall Ball(20/14)
50 Double Under
25 Chest to Bar Pull Up

Level 2
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

CrossFit WOD, January 16, 2018

01/16/2018

FITNESS
Metcon (Time)
50 Thruster
*EMOM 3 Burpee

Level 1
Metcon (Time)
75 Thruster(95/65)
*EMOM 5 Burpee

Level 2
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)

CrossFit WOD, January 15, 2018

01/15/2018

FITNESS
Metcon (Time)
5 Rounds
200m Run
7 Ring Row
4 Clean and Jerk

Level 1
Metcon (Time)
5 Rounds
400m Run
7 L-Pull Up
4 Clean and Jerk(115/75)

Level 2
Metcon (Time)
5 Rounds
400m Run
7 L Pull Up
4 Clean and Jerk(185/125)

CrossFit WOD, January 13, 2018

01/13/2018

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
DB Push Press
DB Push Ups

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
Burpee Over Bar
SDHP

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
Medball Clean
Medball Sit Up

CrossFit WOD, January 12, 2018

01/12/2018

FITNESS
Metcon (Time)
7 Rounds
5 Box HSPU
5 Thruster
5 Hanging Knee Raise
5 Deadlift
5 Burpee
5 KBS
5 Ring Row

Level 1
Metcon (Time)
7 Rounds
7 HSPU
7 Thruster(95/65)
7 Knee 2 Elbow
7 Deadlift(185/125)
7 Burpee
7 KBS(53/35)
7 Pull Up

Level 2
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

CrossFit WOD, January 11, 2018

01/11/2018

FITNESS
Metcon (Time)
4 Rounds
300m Run
15 Hang Power Snatch
10 OHS

Level 1
Metcon (Time)
4 Rounds
400m Run
20 Hang Power Snatch(75/53)
10 OHS(75/53)

Level 2
Metcon (Time)
4 Rounds
400m Run
20 Hang Power Snatch(95/65)
10 OHS(95/65)

CrossFit WOD, January 10, 2018

01/10/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
3 Power Clean
6 Hanging Knee Raise
9 Wall Ball

Level 1
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#