CrossFit Levo – WOD
Metcon
Metcon (Time)
4 Rounds:
12 HSPU
12 CTB
1 Rounds DB DT 50/35’s
12 TTB
12 D-Ball Clean 100/70
Author: space4numbers
WOD – Fri, Nov 25
CrossFit Levo – WOD
Warm-up
Bands that make you dance (No Measure)
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
Warm-up
2X
10 t-spine bridges
5-8 strict pull-ups
10 oh wall ball squats
Metcon
Metcon (Time)
150 wall ball shots 20/14
300 double unders
30 bar muscle ups
*18:00 cap
*Partition as desired
*log rep scheme in notes
*rx+
rmu
WOD – Thu, Nov 24
CrossFit Levo – WOD
Metcon
8 Ball (Time)
8 Rounds For Time:
8 KBS 53/35
8 Pull-ups
8 Box Jump 24/20
8 Thrusters 95/65
8 Knee To Elbow
8 Power Clean 95/65
8 Pushups
8 Push Press 95/65
RX: showing up and working out!
Cap 60 minutes!
Levo up – Thu, Nov 24
CrossFit Levo – Levo up
Strength Track
Front Squat (2×7, 2×5, 2×3)
* No grind, keep all movement clean and fluent
* Tight blocks to increase volume
Front Squat – Ring Row EMOM (2 Rounds for reps)
8 min EMOM (30on/30off)
Min 1 – Light Front Squat
Min 2 – Ring Row
* Score total reps for Front Squat in Rd 1
* Score total reps for Ring Row in Rd 2
Endurance Track
Metcon (AMRAP – Rounds and Reps)
24 min AMRAP
20 Cal Row
20 Wallball 20/14
20 Cal Row
20 HSPU
20 Cal Row
20 Ring Dips
20 Cal Row
20 Pushups
Capacity Track
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
10 Power Snatch 115/80
30 Double Unders
10 Wallballs 30/20
WOD – Wed, Nov 23
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Warm-up
Rowing warm up (No Measure)
100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide
Warm-up
2X
10 windmills
2 wall walks
10 push-ups
Weightlifting
Shoulder Press (3X5 ascending 5X5 same weight across)
Metcon
Metcon (2 Rounds for calories)
E2MOM X5:
1) 20/16 calorie row
2) 20/16 calorie bike
*time cap per e2mom is 1:30.
*log total calories for row(round 1) and bike(round 2).
*Rx+
max calories in 1:30
WOD – Tue, Nov 22
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Mobility
lat smash on foam roller
childs pose
Warm-up
EMOM prep with coach
Grunt work EMOM
EMOM 12:
1) gymnastics goat
2) grunt work
3) bike or row
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
80 double unders
4 rope climbs
20 ghd sit-ups
*Goal 4+ rounds
*Mayhem
WOD – Mon, Nov 21
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Mobility
Posterior Hip Mobility (No Measure)
Glute smash
Pigeon
Squat hold
Warm-up
2X
10 squat therapy
10/10 windmills
10/10 lateral lunges
10 calorie row
Weightlifting
Back Squat (3X5 ascending 5X5 same weight across )
Metcon
Metcon (Time)
21 squat snatches 75/55
42/30 calorie row or bike
15 squat snatches 75/55
30/24 calorie row or bike
9 squat snatches 75/55
18/14 calorie row or bike
*14:00 cap
*Mayhem
*Rx+
95/65
WOD – Sun, Nov 20
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Metcon
Metcon (Time)
FOUR Sets For Time:
5 Rounds Chief 155/105
15 TTB
10 Jerks 155/105
*1 round of cheif
3 power cleans
6 push-ups
9 air squats
WOD – Sat, Nov 19
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Metcon (AMRAP – Rounds and Reps)
26 minute AMRAP
10 Power Snatch 135/95
20 HSPU
30 Burpee Box Jump Overs 24/20
40 Abmat Situps
50 Double Unders
WOD – Fri, Nov 18
Announcements
Thanksgiving hours:
Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close.
Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule.
CrossFit Levo – WOD
Mobility
Posterior Hip Mobility (No Measure)
Glute smash
Pigeon
Squat hold
Warm-up
2X
20m run
10/10 lateral lunge
10 ring rows
10 rolling v-ups
10 planche
Metcon
Metcon (Time)
3 rounds:
400m run
40 air squats
-directly into-
2 rounds:
300m run
30 push-ups
-directly into-
1 round:
200m run
20 strict pull-ups
*cap 25:00
*Mayhem