CrossFit WOD, January 15, 2019

Jan 15th

Gymnastics
Metcon
1 min Handstand hold
3×3 Negatives
Practice cycling 3×3-5
Metcon (Weight)
4 sets:
12 DB push press + 1 Conan

Metcon
Metcon (Time)
4 Rounds:
12 HSPU
8 D-Ball clean and jerk 75/50#
Metcon (Time)
4 Rounds:
12 Box pike HSPU
8 RKBS 53/35#

CrossFit WOD, January 14, 2019

Jan 14th

Skill
Metcon
4 sets:
12 weighted lateral lunge w/DBs
2 TGUs
Metcon
4 sets:
12 Weighted lateral lunges
4 Turkish sit ups

Metcon
Metcon (Time)
45 BW Front squats for time

*Each time you break do 5 Burpees

Metcon (Time)
45 Front squats for time

*Each time you break do 5 Burpees

Goal is to choose a weight that you can do 10 reps unbroken for your first set then hit sets of 5-8

CrossFit WOD, January 11, 2019

Jan 11th

Weightlifting
Clean (10-8-6-4-2-2-2)
12 minutes to build to a heavy double (squat) clean
Metcon (Weight)
12 minutes to build to a heavy double power clean + front squat

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

30 min time cap
Metcon (Time)
Scaled Loredo
4 Rounds:
24 Air squats
24 Push ups
24 Walking lunges
400m run/500m Row

30 min time cap

CrossFit WOD, January 10, 2019

Jan 10th

Skill
Metcon
Row/Ski Intervals: Coach Led

Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 185/135#
8 Box jumps 24/20in
10 Ab-mat sit ups
Metcon (AMRAP – Rounds and Reps)
5 rounds of 3 min work 1 min rest:
5 Deadlift 135/95#
8 Box jumps
10 Ab-mat sit ups

CrossFit WOD, January 9, 2019

Jan 9th

Weightlifting
Power Snatch (15×2)
15 min EMOM: 2 Power snatch

Metcon
Metcon (Time)
10 rounds:
8 Burpees
1 Mucle up
Metcon (Time)
10 rounds:
8 Burpees
3 Strict pull ups

CrossFit WOD, January 8, 2019

Jan 8th

Gymnastics
Rope Climb (2-2-2-2)
6 Candlestick squats/pistols between sets.
Metcon
Accumulate 90sec hang on rope or pull up bar
*4 Candlestick squats
5 Footlock and stand (from box)
*4 Candlestick squats
5 Jump, footlock, stand
*4 Candlestick squats

Metcon
Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

20/15 cal bike buy in then with remaining time amrap of:

8 Toes to bar
12 Pistols
16 KBS 53/35#

Metcon (AMRAP – Rounds and Reps)
In a 14 min window:

15/12 cal bike buy in then with remaining time amrap of:

8 Knees to chest
12 Lunges with KB
16 KBS

CrossFit WOD, January 7, 2019

Jan 7th

Weightlifting
Push Press (3-3-3-3-3)
5 Pvc jerk landings after each set.

Metcon
Metcon (Time)
10-1 S2OH 135/95#
*30 Double unders between each set
Metcon (Time)
10-1 S2OH
*90 Single unders between each set

CrossFit WOD, January 4, 2019

Jan 4th

Weightlifting
Bench Press (5-5-5-5-5)
Alternate with landmine twists
Landmine twists (12-12-12-12-12)
Alternate with bench press.

Metcon
Metcon (AMRAP – Reps)
Death by BURPEES
min1= 1 burpee
min2= 2 burpees
min3= 3 burpees
…..
Continue on until you cannot complete __burpees in the corresponding minute.

CrossFit WOD, January 3, 2019

Jan 3rd

Skill
Metcon (AMRAP – Reps)
Double under Progression 2 Rounds: 1 min each:
Singles
Fast singles
High jumping singles
Rest
Single single double
Doubles
Backwards

*Max unbroken DU test at end of skill time

Metcon
Metcon (Time)
2 Rounds:
50 Double unders
25 Hang power cleans 95/65#
50 Double unders
25 S2OH
50 Double unders
25 Back squats
Metcon (Time)
2 Rounds:
100 SIngle unders
25 KBS
100 Single unders
25 Push ups
100 Single unders
25 Goblet squats

CrossFit WOD, January 2, 2018

Jan 2nd

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

GHDSU
Bike
DB snatch 50/35#
50 ft Farmer carry 53# kbs
Ring dips
Rest

Metcon (AMRAP – Reps)
Fight gone bad clock: 3 rounds 1min each

Sit ups
Row
DB snatch
50ft Farmer carry 35# kbs
Push press (empty barbell)
Rest