WOD
CrossFit WOD, December 8, 2021
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
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
CrossFit WOD, December 6, 2021
200m Run
10 Single DB Box Step ups
8 T2B
Dumbbell:: 50 / 35 lb’s
Box: (24"/20")
CrossFit WOD, December 3, 2021
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
55 T2B
55 Box Jumps or Step-ups (24"/20")
55 Kipping Handstand Push-ups
CrossFit WOD, December 2, 2021
: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
100 Calorie Bike
100 Calorie Row
CrossFit WOD, December 1, 2021
1×5 65%
3×10 70%
Log your 3×10 all 3 sets at the same weight
15 minute time cap
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
Set 2 75%
Set 3 4 & 5 btw 85 – 90% (all 3 sets at the same weight)
Log your 3×3 across
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
1 x 5 65%
3 x 10 70%
Log 3×10 @ 70%
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
CrossFit WOD, November 27, 2021
For Time:
800m Row
800m Run
30 Hang Clean & Jerks 135/95
800m Row
800m Run
30 Push Jerks 135/ 95
800m Row
800m Run
30 Hang Cleans 135/95
Split Reps and Meters and Run together
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%