WOD
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
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")
CrossFit WOD, November 30, 2020
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
57% of your 1 RM FS
Week 2/5
We reduced 1 FS and 2 BS per set and went up 7% from last week.
50 Pull-ups
21 Power Snatches
35 C2B
15 OHS
20 Bar MU
9 Squat Snatches
Barbell 135/95
RX and ADV RX Masters (40 and up) and ADV RX Teen (16-17)
42 Pull-ups
21 Power Snatches
30 C2B
15 OHS
18 Bar MU
9 Squat Snatch
Barbell 115/85
1 Round For Time:
10 RMU
12 Mat Lengths Walking Lunges (155/105)
10 RMU
8 Mat Lengths Walking Lunges (185/135)
10 RMU
4 Mat Lengths Walking Lunges (225/155)
ADV RX Masters and Teens
15/12 RMU
12 Mat Lengths Walking Lunges (135/95)
8 Mat Lengths Walking Lunges (155/105)
4 Mat Lengths Walking Lunges (185/135)
CrossFit WOD, November 28, 2020
40/30 Cal Row, 20 Hang Squat Cleans
40/30 Cal Row, 18 Hang Squat Cleans
40/30 Cal Row, 16 Hang Squat Cleans
40/30 Cal Row, 14 Hang Squat Cleans
40/30 Cal Row, 12 Hang Squat Cleans
40/30 Cal Row, 10 Hang Squat Cleans
40/30 Cal Row, 8 Hang Squat Cleans
40/30 Cal Row, 6 Hang Squat Cleans
40/30 Cal Row, 4 Hang Squat Cleans
40/30 Cal Row, 2 Hang Squat Cleans
Barbell Options
ADV RX 185/135
RX 175/115
Fitness 155/105 or 135/95
Indv. WOD 1/2 the reps on the Cleans and the Row
CrossFit WOD, November 27, 2020
5 Deadlifts
10/7 Cal Bike
8 Mat HSWalk
ADV RX (365/255)
RX (255/185)
AMRAP 10:
10 Deadlifts
15 Deficit HSPU (2 45lb plates/1 set 45lb plates)
200m Run
ADV RX (245/165)
RX (205/145) (kipping HSPU)
CrossFit WOD, November 26, 2020
1 Rope Climb
10 Double DB Box Step up
30/21 Cal Row
RX
3 Strict Pull-up
CrossFit WOD, November 25, 2020
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Build to a Heavy Complex
1 Power Clean
3 Front Squats
1 Split Jerk
7 minute Time Cap
Set of 9 @70%
Set of 6 @80%
Rest 1 Minute
Repeat 12,9,6
1 RM Push Jerk
*OFF the Rack