Month: December 2019

CrossFit WOD, January 1, 2019

Wednesday 01012020 Core Work Metcon Metcon (AMRAP – Rounds) Rotate Every Minute On the Minute for 24 minutes: Sled Push 180# / 135# 15 Burpees 15 Russian Kettlebells Swings 70# / 53# Everyone starts with a score of 24 and if any minute you don’t complete the listed task, then you subtract 1 from your… Read more »

CrossFit WOD, December 31, 2019

Tuesday 12312019 Metcon Metcon (Time) 3 Rounds For Time of: 25 Medball Cleans 20" / 14"25 Kettlebell Swings 53# / 35# 25 Box Jumps 24" / 20" 25 Overhead Lunges 53# / 35# (KB in one arm OH) 25 Medball Abmat Sit-ups

CrossFit WOD, December 30, 2019

Monday 12302019 Weightlifting Shoulder Press (6-6-6-6) Metcon Metcon (Time) 4 Rounds For Time of: 400m Run 12 Pull-ups 70 Double Unders 12 Handstand Push-ups Metcon (Time) 4 Rounds For Time of: 400m Run 12 Pull-ups 140 Single Unders 12 Box Dips

CrossFit WOD, December 27, 2019

Friday 12272019 Skill Back Squat (6-6-6-6) Between sets practice inversions and static core strength Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Scale to DB Thruster and Jumping Pull-ups

CrossFit WOD, December 26, 2019

Thursday 12262019 Weightlifting Snatch Hi Pulls + Hang Power Snatch (16 min E2MOM, 2 + 2) Complete indicated reps of both movements back to back as a single set E2MOM for 16 minutes: 2 Snatch Hi Pulls + 2 Hang Power Snatch Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible… Read more »

CrossFit WOD, December 24, 2019

Tuesday 12242019 Core Work Metcon (AMRAP – Rounds and Reps) 12 minute clock: 45 sec Hollow Hold 15 Supermans 10 Ball Slams side to side 50# / 25# 100ft KB Overhead Carry 53# / 35# 100ft DBall Carry at torso 100# / 70# Scaling: Plank instead of Hollow Hold Lighter DBalls and Kettlbells Metcon Metcon… Read more »

CrossFit WOD, December 23, 2019

Monday 12232019 Metcon Metcon (AMRAP – Rounds) Rotating EMOM for 30 minutes: 1) Bench Press: 7 reps at bodyweight (70%1RM) 2) Deadlift: 7 reps at 1.5x Bodyweight (70% 1RM) 3) KB Front Squat: 7 reps with 70/53. Every Minute On the Minute for 30 minutes rotate through the three stations Metcon (AMRAP – Rounds) Every… Read more »

CrossFit WOD, December 20, 2019

Friday 12202019 Weightlifting Deadlift (8-8-8-8) Metcon Metcon (Time) 50-40-30-20-10 reps for Time of: Medball Cleans 20# /14# Push Press Wall Ball Shots 10′ / 9′ target 20# / 14# ball

CrossFit WOD, December 19, 2019

Thursday 12192019 Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 7 minutes of: 35 Double Unders 10 Single Leg Toes to Bar – Alternate feet that touch bar L1 – 70 Single Unders, 10 Hanging Knee Raises or Abmat Sit-ups Metcon (Time) 21-15-9 reps for Time of: Ball Slams… Read more »

CrossFit WOD, December 18, 2019

Wednesday 12182019 Skill Metcon E3MOM for 18 minutes: -8 Strict Press (70-80% 1RM) + 15 KB Swings 53# / 35# -15 V-ups Metcon Metcon (2 Rounds for reps) Alternating 20 min EMOM with Partner. On any machine- Rounds 1-10: 40 second sprints Rounds 11-20: 20 second sprints Alternating 20 min EMOM with Partner. Rounds 1-10:… Read more »