CrossFit WOD, April 23, 2021

Foul Ball

Weightlifting
Clean (1×1)

Metcon
Foul Ball (Time)
3 Rounds:
800 Meter Run or 1000/800m Row
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

CrossFit WOD, April 22, 2021

043020 JEFF

043020 Jeff Wod A (AMRAP – Rounds and Reps)
18:00
20 Situps
15 RKB 53/35
10 KB Squat curls

Finisher
Bicep/tricep

Weightlifting
Back Squat (5×5 )
60%
Squat Box (Time)
10 Rounds
10 Back Squat 95#/ 65#
5 Box Jump

CrossFit WOD, April 21, 2021

PerPECtion

Bench Press (8×5)
60% of 1RM
PerPECtion (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Bench at 50%
10/8!Calorie Bike
15 Pushups
20/17 calorie row

CrossFit WOD, April 20, 2021

1,2,3,4

Deadlift (1×1)
1,2,3,4 (4 Rounds for reps)
3:00 AMRAP x 4
1 Power Clean 185/135#
2 Box Jump 24/20
3 HSPU
4 C2B
:90 Rest

Rx+ 225/155, 30/24, 2 BMU

CrossFit WOD, April 19, 2021

TnT

Weightlifting
Push Jerk (3-3-3-3-3)

Metcon
TNT (Time)
For Time:
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)
TNT (scaled) (Time)
2 Rounds
30 AKB 53/35
30 KB OH Press (15 each side)
30 Goblet Squat

Finisher
1500m (Time)

CrossFit WOD, April 17, 2021

Dream Team

Dream Team (AMRAP – Rounds and Reps)
[Teams of 2] AMRAP 20:
90 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (53/35)
30 Burpee Box Jumps (24/20)

CrossFit WOD, April 16, 2021

Litter Box

Litter Box (Time)
3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

CrossFit WOD, April 15, 2021

Baggage Claim

Weightlifting
Snatch (1×3)
build to heavy triple, power or squat

Metcon
Baggage Claim (Time)
3 Rounds For Time:
400 Meter Run
200 Meter One arm Farmers 53/35#
10 Power Snatches (135/95)

CrossFit WOD, April 14, 2021

Treasure Chest

Weightlifting
Push Jerk (complex)
1 pausing 2 second dip 2 second catch

Metcon
Treasure Chest (CT) (Time)
3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike