WOD
CrossFit WOD, December 31, 2020
ADV RX
EMOM pick one movement
5 WB or 5 Burpees over the rower or 5 HSPU or 5 T2B
RX
EOMOM
CrossFit WOD, December 30, 2020
7 Rounds of Chief
Max Cal Bike
Rest 5 Min
AMRAP x 5
6 Rounds of Cheif
Max Cal Bike
Rest 5 Min
AMRAP x 5
5 Rounds of Cheif
Max Cal Bike
Adv RX
135/95
155/105
185/135
RX
115/85
135/95
155/105
1 round of "Cheif"
3 power cleans
6 Push-ups
9 Air Squats
Score is Cal
CrossFit WOD, December 29, 2020
20 Burpee Box jumps
40/30 Cal Row
80 DU
Strict HSPU 1 sec pause 40%
Strict HSPU no pause 50%
Kipping HSPU no pause 60%
1 min rest between each set
All three % are based off of max strict HSPU
CrossFit WOD, December 28, 2020
Sets 1,2,3,4 climbing
Sets 5,6,7 same weight across
30 Power snatch
30 OHS
30 Squat Snatch
On the Minute 5 T2B
Adv RX 135/95
RX 115/85
CrossFit WOD, December 26, 2020
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest
RX
DB 50/35
Barbell 115/85
ADV RX
DB 70/50
Barbell 155/105
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest
RX
DB 50/35
Barbell 115/85
ADV RX
DB 70/50
Barbell 155/105
1:00 Max Push-ups
1:00 Max Air Squats
200m Run
1:00 Rest
Reps for Pushups and air squats. The run doesn’t count.
CrossFit WOD, December 25, 2020
Can’t wait to see Everyone!!!
CrossFit WOD, December 24, 2020
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine
ADV RX
Barbell 155/105
Box 30/24"
KB 32/24lb
Wallball 30/20lb
RX
Barbell 135/95
Box 24/20"
KB 24/16lb
Wallball 20/14lb
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm
CrossFit WOD, December 23, 2020
100m Run
Rest 1:00 between Rounds
score is slowest round
CrossFit WOD, December 22, 2020
Max HSPU
Rest 1:00
80% Max HSPU
Rest 1:00
Max HSPU
Rest 1:00
80% HSPU
Rest 1:00
Max HSPU
ADV RX Strict
RX Kipping
15/10 Cal any machine
10 C2B Pull-ups
Directly into…..
5 Rounds
10 Power Cleans
10 Push Jerks
ADV RX 115/85
RX 95/65
200m Run
15 Sit-ups
Directly into…
5 Rounds
10 Lunges
10 Hollow Rocks
CrossFit WOD, December 21, 2020
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
82% 1RM Front Squat
3 Power Cleans (135/95)
15 Wallballs (20/14)
ADV RX
(155/105)
(30/20lb)
8 x 8 Lunges EMOM
5 Burpees
15 Air Squats
Min 0, 6: Strict press 1×4 (2 sec pause on Shoulders) 75-80%
Min 2, 8: Strict press 1×5 (no pause) 80-85%
Min 4, 10: Push press 1×6 (no pause) 85-90%
Based off of 1RM strict press