Thursday

CrossFit Levo – WOD

Warm-up

Hold it together (No Measure)

2X

:30 D ball hold

:30 Hollow rock hold

Metcon (No Measure)

4X :15 each

Beast crawl

Burpee

Lunge

Squat

Weightlifting

Metcon (No Measure)

EMOM 14:

1) 3 Bench press

2) 4-6(each leg) Weighted Bulgarian split squats

Bench Press (7X3)

Metcon

Metcon (Time)

6 Rounds:

30 Double unders

10 T2B

Tuesday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Metcon (No Measure)

10 Back squat(BB)

10 Good mornings/Razor curls

5-8 Power C&J

2X

10 Back squat

10 Good mornings/Razor curls

5-8 Squat C&J

Weightlifting

Clean and Jerk (10X1 Every :90 on the :90)

Metcon

Metcon (Time)

7 rounds for time of:

10 burpees

20 sit-ups

Friday

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

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Warm-up

Warm-up (No Measure)

2X

12 Windmills

10 Glute ham raises

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

Clean and Jerk (7X3 E2MOM SQUAT)

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Thursday

CrossFit Levo – WOD

Find Your Lats, Grow Some Wings from Jared Vananne on Vimeo.

View Public Whiteboard

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

Metcon (No Measure)

3X

1 Band to make you dance

10 sinlge 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

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups