Category: Uncategorized

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,… Read more »

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… Read more »

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 7, 2018

Dec 7th Skill Metcon Hinshaw Ladders Crawling Metcon Metcon (Time) 15-12-9-6-3 Thruster 75/55# HSPU Metcon (Time) 15-12-9-6-3 Wall balls Box pike HSPU

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)

CrossFit WOD, December 3, 2018

Dec 3rd Weightlifting Shoulder Press (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) In a 12 minute window: 125 DU buy in, with remaining time amrap: 12 Wall balls 20/14# 6 Ring dips 12 Box jumps 30/24in Metcon (AMRAP – Rounds and Reps) In a 12 minute window: 250 Single under buy in, with remaining… Read more »

CrossFit WOD, November 30, 2018

Nov 29th Weightlifting BTN Press (5-5-5-5-5) Behind the Neck Press is using either Jerk Grip or Snatch Grip we do this press and it can eith be strict/push/jerk style press. Push Press (5-5-5-5-5) Metcon Metcon (Time) 10-8-6-4-2 Jerk 185/125# 5-4-3-2-1 MU Metcon (Time) 10-8-6-4-2 Jerk 135/95# Pull ups

CrossFit WOD, November 29, 2018

Nov 29th 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… Read more »