Category: Uncategorized

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 »

CrossFit WOD, December 19, 2018

Dec 19th Weightlifting Box Squat (5-5-5-5-5) Weighted back squat to a box. Come to a rested position on box and then squat off box with speed. Metcon Metcon (Time) 7 Rounds 8 Front rack lunges 5 S2OH 135/95# Metcon (Time) 7 Rounds 8 Front rack lunges 5 S2OH 95/65#

CrossFit WOD, December 18, 2018

Dec 18th Skill Metcon 20 min AMRAC: 10 Banded rotational row 8 Single arm (light)DB press from a lunge 20 Deadbugs w/ 2.5# 8 Depth jumps Metcon Metcon (AMRAP – Reps) 18 min alt emom: Run 125 then: Evens- TTB amrap Odds- burpee amrap Metcon (AMRAP – Reps) 18 min alt emom: Run 125 then:… Read more »

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.