WOD
CrossFit WOD, December 11, 2020
For Time:
2k Row
150 DU
Directly INTO:
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
ADV RX
For Time:
300 DU
2K Row
Directly INTO:
10 Rounds of:
2 Ring MU
4 HSPU
8 KBS (32/24kg)
CrossFit WOD, December 10, 2020
40 sit-ups
40 Russian KBS
3 Minutes on any machine
30 sit-ups
30 Russian KBS
2 Minutes on any machine
20 sit-ups
20 Russian KBS
1 minute any machine
10 sit-ups
10 Russian KBS
Childs Pose 1 minute
Shoulder to Floor 1 minute
Wrist Stretch 1 minute
Lower body
Couch Stretch 2 min each side
Pigeon Stretch 2 min each side
Butterfly 2 min
Frog 1 min
CrossFit WOD, December 9, 2020
50 Box Jumps
50 Wallballs
*on the minute – 5 Deadlifts
WB – 20/14
Box Jump – 24/20"
Deadlift – 225/155 lb
*Start with Wallballs
CrossFit WOD, December 8, 2020
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
Round 2: Aim is to get into the second round
Round 3: Aim to come close to finishing 2 rounds
8 Mat HSW
Rest 2 minutes between rounds
Score is slowest round
CrossFit WOD, December 7, 2020
Min 1 – 3 Front Squats
Min 2 – 6 Back Squats
63% of FS max for all sets
15 Snatches, 15 OHS
9 Snatches, 9 OHS
Directly into:
50/35 Cal Bike
Directly into:
9 Snatches, 9 OHS
15 Snatches, 15 OHS
21 Snatches, 21 OHS
ADV RX 95/65
RX 75/55
Scaling
Snatch = Clean
OHS = DB Squats or Goblet Squats or Plate Squats or Back Squats
CrossFit WOD, December 5, 2020
800m Run
21 Snatches
800m Run
21 Clean and Jerks
800m Run
21 Thrusters
Barbell (135/95)
ADV RX 18-34
Snatch(135/95)
C&J(155/105)
Thruster (175/105)
CrossFit WOD, December 4, 2020
3 Rounds:
50 Wallballs (20/14)
25 T2B
10 Devil Press (50/35)
ADV RX and ADV RX Masters & Teens
70 Wallballs, 7 Rope Climbs, 7 Devils Press
50 Wallballs, 5 Rope Climbs, 5 Devils Press
30 Wallballs, 3 Rope Climbs, 3 Devils Press
Wallball 30/20
Devil Press 70/50
30 Bar Facing Burpees
30 Ring MU
30 Bar Facing Burpees
RX
30 Bar Facing Burpees
20 Ring MU
30 Bar Facing Burpees
CrossFit WOD, December 3, 2020
200m Run
15 GHD sit-ups or T2B
100m Slamball Carry (60/40)
5 Slamball Cleans (60/40)
CrossFit WOD, December 2, 2020
Set of 9 @70%
Set of 6 @80%
Rest 1 Minute
Repeat 12,9,6
1 RM Push Jerk
*OFF the Rack
A.) AMRAP 5
Buy In 150 DU
10 Kipping HSPU
15 OHS (95/65)
Rest 3 mins
B.) AMRAP 5
BUY In 100 DU
10 Kipping HSPU
10 OHS (135/95)
Rest 3 mins
C.) AMRAP X 5
Buy In 50 DU
10 Kipping HSPU
5 OHS (185/135)
ADV RX
Deficit HSPU (4.5/3")
Barbell (135/95) (185/135) (225/155)
In place of HSPU = Push-ups
CrossFit WOD, December 1, 2020
For Time:
35-27-21-15
KBS (32/24kg)
HSWalk (8 Mat lengths)
RX and ADV RX Masters
27-21-15-9
KBS (32/24kg)
HSWalk (8 Mat lengths)
In Place of HSWalk
— 12 DB Push-Press 35/20lbs
15/12 Cal Bike
12 Power Cleans
9 Burpee Box Jump Overs
Barbell (115/85)
Box (30/24")
Min 2 – 6 Hang SC + 2 PJ
Min 3 – 5 Hang SC + 3 PJ
Min 4 – 4 Hang SC + 4 PJ
Min 5 – 3 Hang SC + 5 PJ
Min 6 – 2 Hang SC + 6 PJ
Min 7 – 1 Hang SC + 7 PJ