WOD
CrossFit All Levels WOD, May 15, 2019

Crossfit 5/15/19

Front Squat (Tempo Front Squats x 6 sets)
1 Set =
1 Tempo Front Squat
+
1 Front Squat

Only on the first repetition of the 2-rep complex, complete with a (5) second negative to the bottom of the squat. No pause in bottom.

Metcon (Time)
For time

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53

WOD
Fire WOD, May 14, 2019

FIRE 5/14/19

Metcon (Time)
Every 2:00 for 12:00

250/200m sprint
Metcon (AMRAP – Rounds and Reps)
4 min amrap

20 cal row
20 burpees
20 jumping pull ups

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)
4 min amrap

15 cal row
15 burpees
15 t2b/ktc

Rest 2:00

Metcon (AMRAP – Rounds and Reps)
4 min amrap

10 cal row
10 burpees
10 pull ups

WOD
CrossFit All Levels WOD, May 14, 2019

Crossfit 5/14/19

Metcon (AMRAP – Reps)
Midline
Alternating Tabata (:20s/:10s) x 8

AbMat Sit-Ups
Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
4 min amrap

27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

Metcon (AMRAP – Rounds and Reps)
4 min amrap

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

Metcon (AMRAP – Rounds and Reps)
4 min amrap

15 Calorie Row, 15 Burpees, 15 Pull-Ups

WOD
Fire WOD, May 13, 2019

FIRE 5/13/19

Metcon (AMRAP – Reps)
5 rounds

Rotating between:

Bike
Battle Ropes
ghd sit ups or vups

Record total number of GHD and Cals on bike

Metcon (AMRAP – Rounds and Reps)
12 min amrap

30 yard box or light sled push
15 ball slams
10/7 push ups

WOD
CrossFit All Levels WOD, May 13, 2019

Crossfit 5/13/19

Back Squat (Back Squat Waves)
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps

Rest 2:00 between sets. Increase from last week

Last week % were:
80%
84%
80%
87%
80%
90%

Metcon (Time)
For time

50 Double-Unders, 10 Squat Snatches
50 Double-Unders, 8 Squat Snatches
50 Double-Unders, 6 Squat Snatches
50 Double-Unders, 4 Squat Snatches
50 Double-Unders, 2 Squat Snatches

Single bar, climbing in load.
Rx Female loading: 55-65-75-95-105
Rx Male loading: 75-95-115-135-155

WOD
CrossFit All Levels WOD, May 11, 2019

Crossfit 5/11/19

Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30"
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.

WOD
Fire WOD, May 10, 2019

FIRE 5/10/19

Metcon
4-5 rounds for quality

10 banded hip bridges with feet on the wall
10 knees out with bands
10 db curls with 3 sec negative
20 mtn climbers with feet on sliders
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner

50 kbs
400m run together
30 hang clean and jerk
20 burpee pull ups

WOD
CrossFit All Levels WOD, May 10, 2019

CrossFit 5/10/19
Beer with coaches after the 5:30 class!! We will meet at Grand Junction
Tap room located at 1189 E. 181st street
Hope to see everyone!

Metcon (AMRAP – Rounds and Reps)
30 min amrap with a partner

Partner 1 – 20 g2o (95/65)
Partner 2 – 20 g2o (95/65)
Partner 1 – 20 Air Squat
Partner 2 – 20 Air Squat
Partner 1 – 20 Deadlift (135/95)
Partner 2 – 20 Deadlift (135/95)
Partner 1 – 10 Ball slams
Partner 2 – 10 Ball
Slams
Together – 400m Run