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CrossFit WOD, January 3, 2022

1/3/21

Weightlifting
Back Squat (Weight)
[All Percentages Based Off 1RM Back Squat] 
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Metcon
Metcon (Time)
Partner workout
For Time:
3,000m Row
100 KBS 24/16Kg
50 Pull-ups

CrossFit WOD, January 1, 2021

1/1/22

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:
22 Box Step-ups (24"/20")
22 Wallballs 20 / 14 lb (10/9ft.)
22 Kipping HSPU
22 Single DB Hang Clean & Jerks 50/35

Switch hands however you wish on the DB C&J

Scale HSPU with hand release push-ups

CrossFit WOD, December 31, 2021

12/31/21

Metcon
Metcon (Time)
New Years Eve 2021
31 Push Press 75/55
31 sit-ups
31 Thrusters 75/55
31 Pull-ups
31 Push-ups
31 T2B
31 Step-ups
31 Back Squats 75/55
31 DU
31 Hang Snatches or Cleans 75/55
31 Lunges
31 Burpees

CrossFit WOD, December 30, 2021

12/30/21
Friday Modified Schedule
5:30AM 6:30AM 8:30AM 9:30AM 12:30PM

Metcon
Metcon (AMRAP – Reps)
6 Rounds
1 minute Row
1 minute rest
1 minute Burpees
1 minute rest

Score is total calories and burpee reps combined

CrossFit WOD, December 29, 2021

11/29/21

Weightlifting
Deadlift (Weight)
All Percentages Based Off 1RM Deadlift
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%

TNG

Metcon
Metcon (Time)
5 Rounds:
30/21 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

ADV RX 155/105
RX 135/95

CrossFit WOD, December 28, 2021

12/28/21

Weightlifting
Shoulder Press (Weight)
All Percentages Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets. 

Log your last set and change the reps to the number you were able to get at 80%

Metcon
Metcon (Time)
3 Rounds For Time:
10 Double DB Thrusters 50/35
50 DU
Cash – out 50/35 Calorie Bike

CrossFit WOD, December 27, 2021

12/27/21

Gymnastics
Choose one movement
Metcon (5 Rounds for reps)
5 Sets:
60% of Max Ring Muscle-Ups

Rest 1-2 Minutes Between Sets.

Metcon (5 Rounds for reps)
5 Sets:
60% of Max Bar Muscle-Ups

Rest 1-2 Minutes Between Sets.

Metcon (5 Rounds for reps)
5 Sets:
60% of Max Strict pull-ups

Rest 1-2 Minutes Between Sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
3 Hang Power Snatches 75 / 55 lb
3 Burpees
3 Pull-ups
6 Hang Power Snatches 75 / 55 lb
6 Burpees
6 Pull-ups
9 Hang Power Snatches 75 / 55 lb
9 Burpees
9 Pull-ups

[Add 3 Reps Per Round]

CrossFit WOD, December 24, 2021

12/24/21

Metcon
Metcon (Time)
For Time:
1 Thruster 135 / 95 lb
2 Hang Power Cleans 135 / 95 lb
3 Deadlifts 135 / 95 lb
4 Burpees
5 T2B
6 Box Jumps (24"/20")
7 HSPU or Hand release push-ups
8 Kettlebell goblet squats
9 Kettlebell Swings 24/16Kg
10 Weighted KB Sit-ups 24/16kg
11 Wallballs 20 / 14 lb
12 Calorie Bike

CrossFit WOD, December 23, 2021

12/23/21

Metcon
Metcon (AMRAP – Reps)
5 Rounds For Reps
2 minute Bike for Calories
1 minute Rest
2 minute Row for Calories
1 minute Rest

cash-out 1 mile jog …… cool down not part of your score

Metcon (AMRAP – Reps)
5 Rounds For Reps
2 minute Bike for Calories
1 minute Rest
2 minute Row for Calories
1 minute Rest

cash-out 1 mile jog …… cool down not part of your score

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