Tag: arms

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

200m row

10 med ball cleans

10 Pushups

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

*Rest 5 minutes between AMRAP’S.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

50 WB 20/14

-Then-

12 Deadlifts 185/135

12 Lateral burpees
*RX+ 225/155

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

35 WB 20/14

-Then-

9 Deadlifts 225/155

9 Lateral burpees
*RX+ 275/185

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

-Buy-in-

20 WB 20/14

-Then-

6 Deadlifts 275/185

6 Lateral burpees
*RX+ 315/205

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Rowing – Make It Easy from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

100m row(just arms)

10 Glute get ups(5/5)

10 Front squats(empty BB)

10 Push press

100m row(arms+hips)

10 Stars/scorpions

10 Thrusters(empty BB)

100m row(1/2 slide)

200m row

10 Deadbugs 10 Alive bugs

10 Thrusters(metcon weight)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#