WOD

No WOD available

CrossFit WOD, December 8, 2021

12/8/21

Weightlifting
Deadlift (Weight)
5×1 @ 50%
1×3 @ 60%
1×1 @ 70%
1 set max reps @75%

Change the reps in WODify from 1×1 to however many you get on your max reps @ 75%

Metcon
Metcon (Time)
7 Rounds:
7 Deadlifts 135/95
7 Power Cleans 135/95
7 T2B
7 Front Squats
7 Over the Bar Burpees
7 Push Jerks
7 C2B

CrossFit WOD, December 7, 2021

12/7/21

Weightlifting
Shoulder Press (Weight)
1×5 @ 50%
1×3 @ 60%
1×1 @ 70%
1x max reps 75%

In WODIFY change the number of reps from 1 to whatever number you get for your max reps

Metcon

CrossFit WOD, December 6, 2021

12/6/21

Metcon
Metcon (Time)
10 Rounds For Time:
200m Run
10 Single DB Box Step ups
8 T2B

Dumbbell:: 50 / 35 lb’s
Box: (24"/20")

CrossFit WOD, December 3, 2021

12/3/21

Weightlifting
Squat Clean (Build to a heavy single)
Suggested Warm-up
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Continue with singles

Rest 1-3 Minutes Between All Sets 

Metcon
Metcon (Time)
For Time:
55 T2B
55 Box Jumps or Step-ups (24"/20")
55 Kipping Handstand Push-ups

CrossFit WOD, December 2, 2021

12/2/21

Metcon
Metcon (AMRAP – Reps)
8 Rounds:
:20 sec Calorie Row :10 sec rest

Rest 2 minutes

8 Rounds:
:20 sec Calorie Bike :10 sec rest

Score is total calories on the bike combined with total calories on the rower

Rest 5 minutes before starting WOD 2

Metcon (Time)
Partner WOD
100 Calorie Bike
100 Calorie Row

CrossFit WOD, December 1, 2021

12/1/21

Weightlifting
Deadlift (Weight)
1×5 55%
1×5 65%
3×10 70%

Log your 3×10 all 3 sets at the same weight

15 minute time cap

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
12 Double DB Front Rack Reverse Lunges
12 C2B
9 Double DB Front Squats

Rest 5 Minutes

AMARAP 5 :
12 Double DB Front Rack Reverse Lunges
12 Pull-ups
9 Double DB Push Jerks

Dumbbells: 50 / 35 lbs

RX
R1- C2B + 12 Push-ups
R-2 pull-ups
R-3 pull-ups

CrossFit WOD, November 30, 2021

11/30/21

Weightlifting
Front Squat (5×3)
Set 1 55%
Set 2 75%
Set 3 4 & 5 btw 85 – 90% (all 3 sets at the same weight)

Log your 3×3 across

Metcon
Metcon (Time)
5 Rounds
400m Row
6 Ring dips
24’ HSWalk (4 mat lengths)

RX
10 Push-ups in place of RDip
3 Wall Walks in place of HSWALK

CrossFit WOD, November 29, 2021

11/29/21

Weightlifting
Shoulder Press (Weight)
1 x 5 55%
1 x 5 65%
3 x 10 70%

Log 3×10 @ 70%

Metcon
Metcon (Time)
For Time
5 Rounds For Time:
8 Power Cleans 155 / 105 lb
8 Bar-Facing Burpees
3 Bar MU

RX
135/95 & 5 C2B + 5 push-ups

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