Program Blog

CrossFit Levo – WOD

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 (No Measure)

2X

10 Air planes

10 Hollow bicycle

10 Shin box twist

Weightlifting

Box Back Squat (10-8-6-4-2 Ascending weights)

Metcon

Metcon (Time)

For time:

50 Burpees

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Waiter squats with PVC

4 Inch worms

Warm-up (No Measure)

3X

10 Windmills (5/5)

10 Bulgarian split squats (5/5)

10 Hollow bicycle

Metcon

Metcon (3 Rounds for time)

1 Round every 5 minutes:

3 Ring muscle ups

6 OHS 155/105

9 Box jump overs

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

Pigeon stretch

Warm-up (No Measure)

2X

6 Tspine bridge

10 Pushups

5 Strict toes to bar

Weightlifting

Bench Press (7X5 ascending weights)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

8 Toes to bar

16 Front rack lunges 115/80

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 (No Measure)

3X

20 Hollow rocks

20 Arch rocks

3 Wall walks

4 Worlds greatest

Metcon

Metcon (3 Rounds for reps)

1 minute of each:

Dumbbell push press 35/25

Ab mat sit-ups

Calorie bike/row
*Rest 3 minutes between rounds.

*Rx+ 50/35 GHD sit-ups

Hello Crew!

Hope you all had an amazing Thanksgiving Holiday and Feast.  We work hard in the gym so we can eat hard at the table on days like Thursday!

This week’s Levo Update Show will focus on a lot of VIDEO HIGHLIGHTS.  We had a great week for a holiday week so let’s keep that momentum rolling.

Next, we need to deliver for the Adopt-A-Family.  The video will instruct on what to do and there are flyers everywhere to provide precise information.  We will be putting the gifts under the Christmas tree so let’s get in the spirit baby!!!

The Christmas Party will be on Saturday the 14^th, 6:00 pm, at the gym.  We will provide the protein curtesy of Sugarfire and you can bring you drink and side of choice.  DTTO Awards, Open Intramural Championship presentation, and fun games and times for all!

Shout-outs go to Random Kids on the Block, video evidence of Zach Heath’s muscle-up (Dan Cayce observing), and Colton rocking his OHS.  Well done to all and let’s keep doing cool stuff!

Finally, this week of programming starts a new cycle so let’s come ready to rock and roll.  The Weekly Videos will highlight much of what you need to know and prepare for in order to get the most from the cycle.  Kill it!

Good Luck and #keepmoving

Dr.J