Tag: deadlift

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

Tuesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Sumo Deadlift High Pull from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

10 Bear hug dball squats

12 Single leg deadlift(6/6)

Power abs 2 (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Weightlifting

dead: Metcon (No Measure)

EMOM 12:

1) 4 Deadlift

2) 4 Weighted ring dip

Deadlift (6X4 Same weight across)

Metcon

Metcon (Time)

3 Rounds:

80 DU

21 SDHP 95/65

12 T2B

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:10 Rest

:30 Hollow rock hold

:10 Rest

Warm-up (No Measure)

3X

10 Single leg deadlift(5/5)

10 Deficit lunges(5/5)

10 Pushups

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Deadlift

2) 6 Weighted ring dip

Deadlift (5X6 Same weight across )

Metcon

Metcon (Time)

3 Rounds:

10 Devil press 50/35

40 DU

Thursday(Thanksgiving)

Posted on by ajdody in Uncategorized

Announcements

Thursday(10/22) We will only have 8am open gym.

Friday(10/23) Only the 5am class is canceled. Normal classes the rest of the day.

CrossFit Levo – WOD

Single leg hinge from Jared Vananne on Vimeo.

 

View Public Whiteboard

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Metcon (No Measure)

3X

10 Single leg hinge(5/5)

10 Glute hugs

5 Bomber pushups

5 Razor curls

5 Glute ham raises

Metcon

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

Monday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

View Public Whiteboard

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:30 Hollow rock hold

Metcon (No Measure)

3X

1 Band to make you dance

10 single leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 7 Deadlift

2) Pick a goat

Deadlift (5X7)

Metcon

Metcon (Time)

For time:

50/35 Cal bike

40 T2B

30 Pushups

20 Wall ball 30/20

30 Burpees

40 DU

50/35 Cal row