Program Blog

WOD – Fri, Nov 18

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close. 

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule. 

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

2X

20m run

10/10 lateral lunge

10 ring rows

10 rolling v-ups

10 planche

Metcon

Metcon (Time)

3 rounds:

400m run

40 air squats

-directly into-

2 rounds:

300m run

30 push-ups

-directly into-

1 round:

200m run

20 strict pull-ups
*cap 25:00

*Mayhem

WOD – Thu, Nov 17

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close. 

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule. 

CrossFit Levo – WOD

Mobility

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

Sots press

Warm-up

2X

10 squat therapy

2 wall walks

4/4 around the worlds on pull-up bar

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

Tommy V (Time)

For Time

21 Thrusters (115/75 lb)

12 Rope Climbs (15 ft)

15 Thrusters (115/75 lb)

9 Rope Climbs (15 ft)

9 Thrusters (115/75 lb)

6 Rope Climbs (15 ft)
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

WOD – Wed, Nov 16

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close. 

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule. 

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

2X

10/10 bulgarian split squat

10 t-spine bridge

6/6 windmills

Metcon

Metcon (2 Rounds for time)

2 sets:

50-40-30-20-10

double unders

5-4-3-2-1

wall walks

*25′ single arm OH walking lunge 35/25 after each round.

*Example: 50 du, 5 wall walks, 25′ SA OH walking lunge, 40 du, 4 wall walks, 25′ SA OH walking lunge.
*1 set every 10:00

*9:00 cap per set, forced 1 minute rest.

*Rx+

50′ SA OH walking lunge 50/35

WOD – Tue, Nov 15

CrossFit Levo – WOD

Warm-up

2X

10 caloire bike

banded lat stretch/chest stretch/hip stretch

Warm-up

2X

10 hamstring curls

10/10 lateral runners rock

10 hollow rocks

10 arch rocks

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Levo Update Show – Episode 172

Great Finish, Baseline Week, and Bambi

Hello Levo Family,

Welcome to the 172st edition of the Levo Update Show.  Here are the highlights:

  • Great Finish – Another great finish to the cycle.  Everyone did great, especially with the bamboo squats.  Pause Deadlift and Bench Press were also excellent to see all your progression.  Keep it up!
  • Baseline Week – For some this is an exciting week.  For others, it is a dread.  Regardless, remember that baseline week just measures a moment in time.  If it goes well, you gotta keep it going.  If it goes poorly, you know what you need to work on.  Just have fun with it!
  • Bambi – It was Bambi weekend, so make sure to ask Antoinette if she had any luck!

Sneak Peek at the Week

Regular

  • Monday – Isabelle, Grace, or Amanda
  • Tuesday – Cindy, Mary, or Chelsea
  • Wednesday – Double Under, Wall Walk, OHWL
  • Thursday – Fran, Kalsu, or Tommy V
  • Friday – Cardio Gymnastic Mashup

Good Luck and #keepmoving

WOD – Fri, Nov 11

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

2X

10 t-spine bridges

10 hamstring curls with dball

1:00 dball hold

Metcon

Metcon (2 Rounds for time)

2 sets

2-4-6-8-10

deadlift 225/155

1-2-3-4-5

wall walks
*8:00 cap per set

*Rest 2:00 b/t sets

*pick a weight that you can stay UB on deadlift

Levo up – Fri, Nov 11

CrossFit Levo – Levo up

Strength Track

Rope Climb – GHD Situp EMOM (2 Rounds for reps)

Minute 1 – :30 Rope Climb
Minute 2 – :30 GHD Situp
Log the total of all 4 rounds for each (rope climb in round 1, ghd situp in round 2)

Back Squat (2×7, 2×5, 2×3)

* Tight blocks, Note all weights, Score last set

Endurance Track

Metcon (4 Rounds for time)

4 Sets

20 Thrusters 75/55

20 GHD’s

400 m Run

2 min Rest

Capacity Track

Metcon (Time)

7 RFT

5 Deadlift 225/155

10 Bar Facing Burpees

20 Double Unders

WOD – Thu, Nov 10

CrossFit Levo – WOD

Warm-up

Fire scaps (No Measure)

3X

10 pull aparts

10 rows

10 shoulder press(face away from rig)

10 90/90

10 pulldowns

Warm-up

Coaches choice

Weightlifting

Overhead bamboo squat (4X6 same weight across)

Front bamboo squat (4X6)

Metcon

Metcon (AMRAP – Reps)

5 sets:

AMRAP 1:30

9/7 calorie bike

Max toes to bar
*:30 rest between sets

*log total toes to bar only

*Mayhem