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
Program Blog
Friday
CrossFit Levo – WOD
Warm-up
Overhead Position Mobility (No Measure)
T-spine on foam roller or T-spine bridge
Pec stretch
PVC behind the neck overhead press
Warm-up
Warm-up (No Measure)
2X
10 Band pull aparts
10 Alive bugs
10 Dead bugs
10 Shin box twists
Weightlifting
Bench Press (5X10 ascending weights)
*Superset w/10-20 push-ups
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Thursday
CrossFit Levo – WOD
Warm-up
Ankle and calf mobility (No Measure)
CALF MASH
FROGGER
SPRING PULLS
SQUATS
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)
Gymnastics
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
*5 minute cap
Metcon
Metcon (AMRAP – Reps)
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……
Wednesday
CrossFit Levo – WOD
Warm-up
Posterior Hip Mobility (No Measure)
Glute smash
Pigeon
Squat hold
Warm-up
Warm-up (No Measure)
2X
10 hamstring curls
10 bulgarian split squats
10 pistols off box
4 stars and scorpions
Weightlifting
Back Squat (7X7 same weight across)
*Superset w/3-8 strict pull-ups
Metcon
Metcon (Time)
30 thrusters 75/55
30 wall ball shots 20/14
30/24 calorie bike/row
*Proving Grounds
Tuesday
CrossFit Levo – WOD
Warm-up
Hollow rocks/Beast Crawls (No Measure)
3rds:
:30 Hollow rocks
:15 Rest
:30 Beast hold/crawl
:15 Rest
Warm-up
Warm-up (No Measure)
Coaches choice
Gymnastics
Metcon (No Measure)
Goat work
*20 minutes
Metcon
Burpee Test (AMRAP – Reps)
AMRAP 3:
Max Burpees
Monday
CrossFit Levo – WOD
Warm-up
Lat overhead mobility (No Measure)
LAT MASH
LAT STRETCH
DROP SNATCH
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (Time)
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
Levo Update Show – Episode 89
Test Week, CrossFit Open, Wait List
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
- Monday – Epic Full Body Grinder (Barbell and Gymnastics)
- Tuesday – Recovery, Goat Work, and Weekly Challenge (3min Burpee)
- Wednesday – Back Squat and the Proving Grounds Burner
- Thursday – Open-like MetCon (TTB and Devil Press)
- Friday – Clean and Jerk Open 11.3 Repeat
Good Luck and #keepmoving
Levo Coaching Crew
Saturday
CrossFit Levo – WOD
Metcon
Metcon (Time)
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
Levo Update Show – Episode 88
F2020 Challenge, Testing, and Sneak Peek at the Week
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:
- Week 1 is dedicated to testing – The first 10 minutes of each class will be dedicated to getting height, weight, inches, and body composition.
- It is a FREE challenge so we hope everyone participates.
- However, if for some reason you don’t want to participate just let us know.
- Weeks 2-7 will have challenges each week. Look for details during that week.
- Week 8 will be a retest week
- If you won’t be at class on Friday, then you need to make up the Capacity Test (Friday’s Workout) on any other day during the week. Just sub out the workouts.
Here is the sneak peek at the week:
- Monday – Press, Row, Wallball, and BMU
- Tuesday – New Movements and Shoulder Stability
- Wednesday – Grinder into Situps
- Thursday – Deadlifts and Gymnastic Strength
- Friday – Capacity Test (Open 14.4)
Good Luck and #keepmoving
Levo Coaching Crew
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