Month: December 2018

CrossFit WOD, January 1, 2018

Jan 1st Gymnastics Metcon 3 sets: 10 Straight arm pull ups 10 Tight beat swings 30sec Hollow rocks then… 2 sets: 5 Strict 5 Kipping 5 Kipping C2B 5 Butterfly Metcon 3 sets: 10 Straight arm pull ups 10 Tight beat swings 30sec Hollow hold then… 3 sets: 5 Banded strict 3 Negatives (jump up… Read more »

CrossFit WOD, December 28, 2018

Dec 28th Metcon Gymnastics Metcon 5 sets: 6 Parallette shoot throughs 5-10 toes to bar 1 Shoot through= Push up + shoot + dip + shoot Metcon (AMRAP – Reps) 1k row/ski while partner does amrap of Box jumps 500m row while partner does amrap of Pull ups 250m row while partner does amrap of… Read more »

CrossFit WOD, December 27, 2018

Dec 27th Metcon Metcon (AMRAP – Reps) 15min EMOM: "Macho man" 135/95# 3 Power cleans 3 Front squats 3 Jerks RX+ 185/125# Metcon (AMRAP – Rounds and Reps) 15 min amrap: 3 Power cleans 3 Front squats 3 Shoulder to overhead Aim for 15 rounds (EMOM) but if that isn’t realistic find a pace that… Read more »

CrossFit WOD, December 26, 2018

Dec 26th Warm-up Warm-up 4 Sets: 30 Jumping jacks 10 Scorpions 15 Squats 10 Sit ups Metcon Metcon (Time) At home/travel wod 2 Rounds: 50 Burpees 75 Double unders (150 Single unders) 100 Lunges

CrossFit WOD, December 24, 2018

Dec 24th Warm-up Warm-up Burpee amrap to the song "It’s beginning to look a lot like Christmas" then: 3 sets: 10 Scorpions 10 Lateral lunge with knee tuck 45sec Hollow hold Metcon Metcon (Time) 12 Days of Christmas at home version 1 min Wall sit 2 Inchwoms 3(0) sec high knees 4 Sprinter sit ups… Read more »

CrossFit WOD, December 22, 2018

12 Days of Christmas Metcon Metcon (Time) 135/95# 1 Thruster 2(00)m Run 3 Toes to bar 4 Power cleans 5 Front squats 6 S2OH 7 Burpees over the bar 8 Deadlifts 9 Push ups 10 Box jumps 11 Pull ups 12 Snatches Complete reps like you would sing the song… 1 Thruster 200m run 1… Read more »

CrossFit WOD, December 21, 2018

Dec 21st Gymnastics Weighted Pull-ups (3-3-3-3-3) Weighted Ring Dips (strict) (3-3-3-3-3) Metcon Metcon (Time) 21-15-9 Pull ups 42-30-18 Box jumps 24/20in Right into: 12-9-6 Ring dips 24-18-12 GHDSU Metcon (Time) 21-15-9 Pull ups 42-30-18 Box jumps/Step ups 20/12in Right into: 21-15-9 Push ups 42-30-18 Sit ups

CrossFit WOD, December 20, 2018

Dec 20th Skill Metcon Agility drills: Ladders Cones Hurdles Metcon Metcon (AMRAP – Rounds and Reps) 14 min Partner amrap: 12 KB cleans 60 Double unders 8 Cal bike *Partners must switch each movement Metcon (AMRAP – Rounds and Reps) 14 min Partner amrap: 12 KB cleans 120 Single unders 6 Cal bike *Partners must… Read more »