WOD
CrossFit WOD, December 11, 2024
AMRAP 12
5 double DB Snatch
10 Shuttle Runs
10 double DB Reverse Lunges total
DB 50/35
1 shuttle run = 6 Mats lengths
in place of shuttle run
200m run or row or ski erg or 9/12 cal bike
5 x 10 Hammer curls
5 x 5 strict ring dips
CrossFit WOD, December 10, 2024
Week TWO: Workout 1 This workout will need to be represented by a male and female in both RX and Scaled
AMRAP 8: ADV RX
12 T2B
10 Box Jump Overs (24/20″)
8 Pull-ups
6 DB Box Step-overs 2(50/35)
3 C2B
AMRAP 8: RX
12 Knee Raises
10 Box Step Overs (24/20″)
8 Jumping pull-ups 6″ below pull-up bar
6 DB Box Step-overs 2(35/25)
3 Jumping pull-ups 6″ below pull-up bar
Each class will use 4 scores: 1 male/1 female RX and 1 male/1 female Scaled. Score is Rounds and reps. At the end of the workout we will combine the male and female RX score and the male and female Scaled score to have 1 score for RX and 1 score for Scaled.
1 minute row, 6 minute bike
2 minute row, 5 minute bike
3 minute row, 4 minute bike
4 minute row, 3 minute bike
5 minute row, 2 minute bike
6 minute row, 1 minute bike
You should be in a conversational pace
CrossFit WOD, December 9, 2024
BOTC will be on Tuesday and Thursday this week.
Women’s group will be held at Safari Miles this Thursday at 7pm
Christmas Party this Friday at 6pm dinner buffet style and start the gift exchange at 8pm.
2449 Shiny Leaf Drive
Aim for 80%
Cash In 100/70 Calorie Bike
5 Rounds:
20 Burpees to a target
20 Wallballs 20/14
Cash Out 100/70 Calorie Bike
3 giant sets
10 barbell rollouts
20 Starfish
30 med-ball or slamball twists
CrossFit WOD, December 7, 2024
Partner WOD
2000 – 1800 – 1200 – 600 m Row
240 – 180 – 120 – 60 DU
24 -18 -12-6 Double DB hang snatch 50/35
CrossFit WOD, December 6, 2024
aim for 90%
3 Rounds
9 Thrusters
9 T2B
21 Lateral Burpees Over the Bar
3 Rounds
7 Thrusters
7 T2B
21 Lateral Burpees Over the Bar
3 Rounds
5 Thrusters
5 T2B
Barbell 95/65
Goal is sub 18
3 at 70%
2 at 75%
1 at 80%
3 at 75%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%
CrossFit WOD, December 5, 2024
1,000m run
800m row
400m DB farmers carry 50/35
800m row
1,000m run
CrossFit WOD, December 4, 2024
Aim for 90%
Workout 2
3 Person Team
15/12 Calorie Echo Bike
12 Burpees to a target
5 Wall Walks
12/9 Calorie Echo Bike
9 Burpees to a target
3 Wall Walks
9/6 Calorie Echo Bike
6 Burpees to a target
1 Wall Walk
Athlete 1 Starts on the bike, as soon as calories are completed Athlete 2 starts on the bike, as soon as calories are complete athlete 3 starts on thebike. Athletes continue through without pause unless the athlete in front ofthem has not completed the reps ahead. Time ends when the 3rd athlete finishes the last wall walk.
Scaled replace the Wall Walk with 10 slam-balls 30/20lb each round.
Scores will be posted at 6:30
Rx click RX+
Scaled click RX
2 Rounds
25 box jumps
25 double DB S2OH 50/35
CrossFit WOD, December 3, 2024
3 at 70%
2 at 75%
1 at 80%
3 at 75%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%
3 Rounds:
20 pull-ups
10 DB front squats 50/35
200m Run
3×3 weighted pull-ups climbing
3×10 bicep curls across
CrossFit WOD, December 2, 2024
For this week we will have BOTC WOD 1 today and WOD 2 Wednesday. Next week the days will change.
RX (Click ADV RX)
100 DU
5 Clusters 135/95
4 Clusters 135/95
3 Clusters 155/105
2 Clusters 155/105
1 Clusters 175/125
Scaled (CLICK RX
200 Singles
5 Clusters 75/55
4 Clusters 75/55
3 Clusters 95/65
2 Clusters 95/65
1 Clusters 115/85
Everyone in the class will perform this workout but only one score for Scaled and one score for RX will represent your class. Whoever represents the first workout that person’s score cannot be used again until everyone signed up in that class has participated in a team score or individual score. This workout can be represented by a male OR female. You need one RX score and one Scaled score.
We will wait until 6:30 pm to post scores.
3 super sets
8 Strict T2B
15 weighted abmat sit-ups
rest 2 minutes between sets
6 sets:
500m row
rest 1 minute between sets
CrossFit WOD, November 30, 2024
Partner WOD
4 Rounds
30/24 Calorie Row
20 Burpees over rower
200m Farmers Carry 50/35
3 Rounds
30/24 Calorie Row
20 Burpees over rower
200m Farmers Carry 50/35
2 Rounds
30/24 Calorie Row
20 Burpees over rower
aim for 80%