Tag: standard

Tuesday

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CrossFit Levo – WOD

Warm-up

Flutter away (No Measure)

Tabata

Flutter kicks

6″ Holds

*Alternate movements

Warm-up (No Measure)

Movement Review

Metcon

Pick one

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Chad Wilkinson (Time)

For Time:

1,000 Step ups to 20′ box

*Wear 45/30-pound backpack

Friday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

ctb from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:30 Hollow rock hold

Hello shoulders (No Measure)

4 Rounds :15 Each

Mountain climbers

Beast hold

Burpees

Squats

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep