CrossFit WOD, April 30, 2021

20.1

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

PMOD
2k Row (Time)
Max Effort 2k Row

CrossFit WOD, April 29, 2021

GOAT Day

Weightlifting
Back Squat (1×1)
1RM
Goat Day (AMRAP – Reps)
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Choose 2 movements you want to work on

CrossFit WOD, April 28, 2021

WOW Air

Weightlifting
Push Press (1×1)
build to 1RM

Metcon
WOW Air (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Plate Run 45/35

CrossFit WOD, April 27, 2021

Detention

Weightlifting
Deadlift (1×5)
Build to a heavy set of 5

Metcon
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

CrossFit WOD, April 26, 2021

RugRats

Warm-up
400m Run or row
Then 2 Rounds
5 Pushup
5 Burpees
5 Air squats
Rugrats (5 Rounds for reps)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

CrossFit WOD, April 24, 2021

Partner WOD 4/23/21

30:00 Partner AMRAP (AMRAP – Rounds and Reps)
30:00 AMRAP
PARTNER
ROW 50 Cal
50 Air Squats
50 Sit-ups
25 Burpees
25 Box Jump
25 Pushup
Break up any way

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