CrossFit WOD, April 29, 2020

21 Jump Street

Metcon
21 Jump Street CT (AMRAP – Rounds and Reps)
AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24"/20")
21 Overhead Squats (95/65)
21 Toes to Bar

CrossFit WOD, April 28, 2020

Soul Cycle

Metcon
Soul Cycle (3 Rounds for reps)
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

CrossFit WOD, April 24, 2020

Deep Clean

Weightlifting
Barbell Cycling (1×1)
3 Power cleans
1 Thruster

Build to a heavy complex

Metcon
Deep Clean (AMRAP – Rounds and Reps)
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders

CrossFit WOD, April 22, 2020

Herky Jerky

Metcon
Herky Jerky (Time)
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
2,000 Meter Bike Erg
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs

CrossFit WOD, April 20, 2020

Wet Willy

Metcon
Wet Willy (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
Max Calorie Row with Time Remaining

CrossFit WOD, April 17, 2020

Count Chalkula

Metcon
Count Chalkula (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24"/20")
20 Toes to Bar
15 Push Presses (135/95)

CrossFit WOD, April 16, 2020

Cash Flow

Cash Flow (Time)
For Time:
24/21 Calorie Bike, 24/21 Calorie Row
100′ Walking Lunge
21/18 Calorie Bike, 21/18 Calorie Row
100′ Walking Lunge
18/15 Calorie Bike, 18/15 Calorie Row
100′ Walking Lunge
15/12 Calorie Bike, 15/12 Calorie Row
100′ Walking Lunge
12/9 Calorie Bike, 12/9 Calorie Row