CrossFit Levo – WOD
Metcon
Metcon (Time)
Teams of two:
80 calorie row
60 kettlebell swings 53/35
50 wall ball shots 30/20
60 kettlebell swings 53/35
80 calorie row
Community-Centered CrossFit in Maryland Heights
Teams of two:
80 calorie row
60 kettlebell swings 53/35
50 wall ball shots 30/20
60 kettlebell swings 53/35
80 calorie row
T-spine on foam roller or T-spine bridge
Pec stretch
PVC behind the neck overhead press
2X
10 Band pull aparts
10 Alive bugs
10 Dead bugs
10 Shin box twists
*Superset w/10-20 push-ups
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
CALF MASH
FROGGER
SPRING PULLS
SQUATS
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)
Max set of Unbroken Double-Unders
*5 minute cap
AMRAP 10:
3 toes to bar
5 devil press 50/35
6 toes to bar
5 devil press 50/35
9 toes to bar
5 devil press 50/35
12 toes to bar
5 devil press 50/35
*Toes to bar rep scheme:
3-6-9-12-15-18-21-24-27……
Glute smash
Pigeon
Squat hold
2X
10 hamstring curls
10 bulgarian split squats
10 pistols off box
4 stars and scorpions
*Superset w/3-8 strict pull-ups
30 thrusters 75/55
30 wall ball shots 20/14
30/24 calorie bike/row
*Proving Grounds
3rds:
:30 Hollow rocks
:15 Rest
:30 Beast hold/crawl
:15 Rest
Coaches choice
Goat work
*20 minutes
AMRAP 3:
Max Burpees
LAT MASH
LAT STRETCH
DROP SNATCH
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
20 weighted lunge 155/105
20 strict chest to bar pull-ups
300-ft. bear crawl
20 hang power cleans 155/105
20 box jumps 30/24
20 handstand push-ups
20 front squats 155/105
*mainsite 201213
Rx+
185/125
RMU
200-ft HS walk
BJ 36/30
HSPU deficit 6/4
Hey Peeps,
Great first week to the F2020 challenge. Great participation and a huge turnout for the Friday capacity test. Thanks for making test week successful!
CrossFit Open registration for the 2021 season is Open. For those of you who know what that is, get registered to compare you performance to that of the world. You will also be able to see how you have changed over time. For those who haven’t done the Open, talk to some of the members who have to see if it’s something you want to try.
The wait list seems to be working well. We appreciate your patience with us as we navigate the uncontrollables of COVID. But, we also appreciate that you are courteous of signup etiquette. Long story short, as a community we need work hard to ensure that everyone has a chance to get in their workouts for the week.
Sneak Peek at the Week
Good Luck and #keepmoving
Levo Coaching Crew
Teams of two:
100 double unders
50 pistols
100 double unders
50 burpee box jumps 24/20
100 double unders
50 OH lunge 95/65
100 double unders
50 v-ups
100 double unders
Sapiens,
Welcome back to the 88th episode of the Levo Update Show. 2020 is now in the rear view and it is time to crush 2021. This week marks the beginning of the F2020 Challenge as well as the new cycle. Lets check out the details:
Here is the sneak peek at the week:
Good Luck and #keepmoving
Levo Coaching Crew
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