Program Blog

Tuesday

CrossFit Levo – WOD

Warm-up

Hollow rocks/Beast Crawls (No Measure)

3rds:

:30 Hollow rocks

:15 Rest

:30 Beast hold/crawl

:15 Rest

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

10 Rounds:

7 Power clean and push jerks 135/95

7 Bar faceing burpees

200m Run

Levo Update Show – Episode 15

Hey Levo Peeps,

We are progressing in so many ways, but very much so with our gymnastics.  Check out the weekly videos to see where you fit in the progression with things like Running, Pistols, and Strict Toe to Bar.  We also highlight the Tempo Back Squat and the DBBHC to ensure that you are getting most from your training.

This week’s update show allows you to Meet a Member (Molly Hanson) and celebrate the Shout-Outs of 2 gentle giants (Chris Purchase and Anthony Hodges).

Enjoy and #keepmoving

Monday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

3X

10 Pistols off box

10 Glute ham raises

10 Deadbugs

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Deadlift

2) 10 Pistols

Deadlift (6X5)

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Goblet squat 70/53

Saturday Morning Sweat Sesh

CrossFit Levo – WOD

Metcon (Time)

Partner WOD (teams of 2)

For Time:

5 Rounds

200m Run

* Sit-ups

* Wall balls (20/14)

* DB Snatch (50/35)
Round 1: 50 reps per movement

Round 2: 40 reps per movement

Round 3: 30 reps per movement

Round 4: 20 reps per movement

Round 5: 10 reps per movement

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Waiter squats w/PVC

15 V-ups

Warm-up (No Measure)

3X

8 Alternating K2E

Chest stretch

10 Hamstring curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 OHS

2) 3-5 Strict T2B

Overhead Squat (6X5 Same weight across)

Metcon

Metcon (Time)

21-15-9

Power clean 115/75

OHS 115/75

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

5 Floor thruster w/pushup

Pigeon stretch

Power abs 1 (No Measure)

2X

(:40on/:20off)

Mountain climbers

Hollow rock hold

Plank ups

Superman’s

Windshield wipers

Metcon

Metcon (Time)

4 Rounds:

20/15 Calorie bike/row

15 KBS 70/53

10 Burpees