CrossFit WOD, January 30, 2020

Speed Limit

Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

CrossFit WOD, January 29, 2020

Buckle Up

Metcon
Buckle Up (Calories)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

CrossFit WOD, January 27, 2020

Oldie But a Goodie

Weightlifting
Front Squat (5×3 Across (About 75-80%))

Metcon
5×2:00 AMRAP, Thrusters, Pull-ups (AMRAP – Reps)
Resting 2:00 between rounds, complete the following:
2:00 AMRAP of:
10 Thrusters 75/55#, Rx+=95/65#
10 Pull-ups
2:00 AMRAP
8 Thrusters
8 Pull-ups
2:00 AMRAP
6 Thrusters
6 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
4 Thrusters
4 Pull-ups Rx+ =C2B Pull-ups
2:00 AMRAP
2 Thrusters
2 Pull-ups Rx+ =Bar Muscle-ups
Post total reps

CrossFit WOD, January 25, 2020

One Runs One Rows

One Runs One Rows (Time)
Partner Wod
5 Rounds
One Runs 400m
One Rows 400m
Together:
10 Push Press 95/65
10 Box Jump 24/20
10 Back Squats
Must start run/row together
Cannot start movements til both done with run/row

CrossFit WOD, January 24, 2020

Hero Friday (Zachary Tellier)

Metcon
Zachary Tellier (Time)
10 Burpees

10 Burpees
25 Push-ups

10 Burpees
25 Push-ups
50 Lunges

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats

Scale option
cut reps should be done in 30:00 or less

CrossFit WOD, January 23, 2020

Tour de France

Metcon
Tour de France (Time)
3 Rounds
Bike/Row 25/18 Calories
25 Power Snatch 75/55
Right into
3 Rounds
25 OHS 75/55
Bike/Row 25/18 Cal

Rx+ 95/65

CrossFit WOD, January 22, 2020

Opening Day

Weightlifting
Shoulder Press (5×3 Ascending)

Metcon
Opening Day (Time)
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)