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

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