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 holds a handstand. While HSPU are being done other partner holds deadlift at the top.
Metcon (Time)
Partner "Diane"
42-30-18
Deadlifts 135/95#
DB push press

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 Pull ups)
Immediately into:
10 mins Cindy (5 Pull ups 10 Push ups 15 Air squats)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Metcon (Time)
Scaled "Dork"
6 Rounds for time of:
60 SIngle unders
20 Kettlebell swings
10 Burpees

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
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (AMRAP – Reps)
24min alt EMOM:
15/12cal Machine
16 Box jump 24/20in
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.
Metcon (AMRAP – Reps)
24min alt EMOM:
10/8 cal Machine
10 Box jump
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.

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 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)