WODs

CrossFit Kids


CrossFit Chesapeake – CrossFit Kids

Weighted Step-ups

Metcon (Time)

3 RFT:

20 toe taps to a plate

10 push-ups

5 somersaults

1.19.21


CrossFit Chesapeake – CrossFit

Metcon (Time)

WOD 1.19.21 (Time Score)

2 Rounds for Time (15 min Cap)

•800m Run

•60 Abmat Sit-ups

•40 Kettlebell Swings #35/53 (M50+ 25/45)

•20 Box Jumps 20″/24″

Metcon (AMRAP – Rounds and Reps)

WOD 1.19.21 (Rounds & Reps Score)

If you don’t finish under the time cap.

Tuesday January 19, 2021


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1.18.21


CrossFit Chesapeake – CrossFit

Strength

Overhead Squat (4 Sets of 5 Reps)

Build to a 5 Rep Max

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

Complete as many rounds as possible in 9 Minutes

•12 Wallballs 20-10’/14-9′

•12 Hang Power Snatch 65/95 (M50+ 55/75)

•12 Burpee over Bar

Monday January 18, 2021


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“Jakes Wod”


CrossFit Chesapeake – Endurance

Metcon (Time)

For Time (in teams of 3)

Cash-In:

1997 meter Row

Then, 20 Rounds of:

7 Shoulder-to-Overheads (80/60 lb)

10 Power Cleans (80/60 lb)

28 Double-Unders

5 Rope Climbs

Cash-Out:

2018 meter Row

“Jake’s WOD” is a memorial workout for Jake Braithwaite, one of the members of CrossFit Jorvik (York, UK). The gym integrates members with special needs into regular classes – and Jake, who had autism, was one of those members. He was known to wear his walking boots during CrossFit workouts, so the participants of this workout (which was held as a fundraiser) were encouraged to wear their walking boots, too. Born in 1997, Jake passed away on May 28, 2018 – hence the two row distances.

Sunday January 17, 2021


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Saturday January 16, 2021


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1.15.21


CrossFit Chesapeake – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

7 Power Cleans 105/155 (M50+ 95/135)

5 Pull-ups

10 Push-ups

15 Squats
Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 Power Cleans 125/185 (M50+ 105/155)

5 Pull-ups

10 Push-ups

15 Squats
Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

3 Power Cleans 155/225 (M50+ 125/185)

5 Pull-ups

10 Push-ups

15 Squats

Friday January 15, 2021


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