Month: December 2018

CrossFit WOD, December 17, 2018

Dec 17th Weightlifting Metcon (Weight) EMOM 2 Snatches We are seeking 30 perfect reps. Use a weight that will allow you to hit that goal. Metcon Metcon (Time) Partner "Diane" 42-30-18 Deadlifts 225/155# HSPU Break up reps as needed but complete all deadlifts before moving onto HSPU. While one partner is doing deadlifts the other… Read more »

CrossFit WOD, December 14, 2018

Dec 14th Weightlifting Metcon (Weight) 5 sets: 2 BTN split jerks + 1 Front rack split jerk Power Jerk (3-3-3-3-3) Jerks can be power or split. Choose one to work on and stay with it for the session. Metcon Metcon (AMRAP – Rounds and Reps) "Evil twins" 10 mins Mary (5 HSPU 10 Pistols 15… Read more »

CrossFit WOD, December 13, 2018

Dec 13th Skill Metcon Stations: 5 minutes per station to work on skills of: Rope climbs TGU Midline Metcon Metcon (AMRAP – Reps) 7 minute AMRAP: 2-4-6-8… DB deadlifts + 100ft Farmer carry Count each farmer carry as 1 rep.

CrossFit WOD, December 12, 2018

Dec 12th Weightlifting Hang Power Clean (8-8-8) Metcon Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes. Boston firefighter Michael Kennedy, 33,… Read more »

CrossFit WOD, December 11, 2018

Dec 11th Warm-up Hinshaw Warm Up *Walking pace: High knee karaoke Over the hurdle Knee to chest Figure 4 Lunge Lunge with torso twist Toe touch march *Building pace: High knee Butt kicks Straight leg Side step Side step jumping jack Sitting arm swings Standing arm swings *Walking pace: Toes out walk Toes in walk… Read more »

CrossFit WOD, December 10, 2018

Dec 10th Weightlifting Back Squat (2-2-2-2-2-2) Back Squat (5-5-5-5-5) Metcon Metcon (Time) 50 Pistols 30 GHDSU 10 Muscle ups Metcon (Time) 75 Air squats 45 Sit ups 15 Strict Pull ups

CrossFit WOD, December 7, 2018

Dec 7th Skill Metcon Hinshaw Ladders Crawling Metcon Metcon (Time) 15-12-9-6-3 Thruster 75/55# HSPU Metcon (Time) 15-12-9-6-3 Wall balls Box pike HSPU

CrossFit WOD, December 6, 2018

Dec 6th Weightlifting Snatch (3-3-3-3-3) Metcon (Weight) Power snatch + OHS 5×3 Metcon Metcon (Time) 7 Rounds: 10 Burpees 20 Sit ups Metcon (Time) 7 Rounds: 8 Burpees 15 Sit ups

CrossFit WOD, December 5, 2018

Dec 5th Skill Metcon 2 Rounds 1 minute each: Fast single unders High jumping singles S/S/D Doubles D-ball practice (2mins each round) Metcon Metcon Team relay: Bike 12/8cals 6 Dball over the shoulder 70# Shuttle sprint x4 Metcon Team relay: Bike 10/6cals 6 Dball over the shoulder 50# Shuttle sprint x4

CrossFit WOD, December 4, 2018

Dec 4th Weightlifting Deadlift (10-8-5-5-3) Not a 3RM! Use this time to warm up really well and choose your weight for the metcon. Metcon Metcon (Time) 9 Rounds: 3 Deadlift 255/205# 10 Pull ups Metcon (Time) 9 Rounds: 3 Deadlift 185/135# 10 Pull ups (Banded or jumping)