Program Blog

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

Flower by Moby with bands

Warm-up

Warm-up (No Measure)

Coaches choice

Weightlifting

Back Squat (10-8-6-4-2 ascending weights )

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

40 calorie bike/row

15 toes to bar

30 back squats 115/85

15 toes to bar

20 front squats 115/85

15 toes to bar

10 overhead squats 115/85

15 toes to bar

Tuesday

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

Warm-up (No Measure)

2X

10 push-ups

10 ring row/strict pull-ups

:20 beast hold

Weightlifting

Bench Press (5X3 ascending weights)

Metcon

Metcon (Time)

30 db thruster 50s/35s

60 double unders

20 db thrusters 50s/35s

40 double unders

10 db thrusters 50s/35s

20 double unders

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

Warm-up (No Measure)

2X

10 bulgarian split squats

10 windmills(5/5)

t-spine on form roller/ 6 t-spine bridges

10 t-spine push-ups

10 scap retractions/rd.2 kip swings

Metcon

Metcon (Time)

For time:

50/35 calorie bike/row

50 db step-ups 50/35 24/20

50 ab mat sit-ups

15/12 muscle ups

800m run

15/12 muscle ups

50 sit-ups

50 db step-ups 50/35 24/20

50/35 calorie bike/row
*Pevnfitness

*Rx+ ghd sit-ups

ring muscle ups

Sunday

CrossFit Levo – WOD

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Friday

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

Warm-up (No Measure)

AMRAP 10

10 Burpees

10 V-Ups

10 seated strict press

Metcon

Metcon (Time)

2 rounds:

60 double unders

30 push press 95/65

20 burpee over bar

Wednesday

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

Metcon (No Measure)

2X

10 bulgarian split squats

10 razor curls

10 air planes/ bird dogs

Weightlifting

Paused Front Squat (5X3 same weight across)

Metcon

Metcon (Time)

3 rounds:

50 air squats

7 muscle ups

10 hang power snatch 95/65
*Rx BMU

Rx+ RMU

Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

accumulate 3 minute bear hug dball hold

Warm-up

Warm-up (No Measure)

2X

10 seated leg lifts

10 ring rows

10 plate deadlift to overhead

10 rolling v-ups

Weightlifting

Deadlift (5X5 same weight across)

*Superset with 10-12 hollow and arch rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50′ front rack lunge(50s/35s)

20 toes to bar

10 single arm devil press(50/35)

Monday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (Time)

3 rounds:

40 calorie row

30 wall ball 20/14

20 handstand push-ups

10 dball cleans 100/70