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