WOD
No WOD available
CrossFit WOD, December 24, 2020
jumbowp
December 23, 2020
12/24/20
Metcon
12 Days of CrossFit (Time)
1 Thruster
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
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
FYI we are totally repeating this next week so we can all do it together.
AT HOME WOD
Metcon (Time)
1 Jumping Air Squat
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
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
jumbowp
December 22, 2020
12/23/20
Metcon
Metcon (Time)
8 Rounds
100m Run
Rest 1:00 between Rounds
100m Run
Rest 1:00 between Rounds
score is slowest round
Metcon
CrossFit WOD, December 22, 2020
jumbowp
December 21, 2020
12/22/20
Gymnastics
Metcon (AMRAP – Reps)
Strict HSPU
Max HSPU
Rest 1:00
80% Max HSPU
Rest 1:00
Max HSPU
Rest 1:00
80% HSPU
Rest 1:00
Max HSPU
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
Metcon
Metcon (Time)
5 Rounds
15/10 Cal any machine
10 C2B Pull-ups
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
AT HOME WOD
Metcon (Time)
5 Rounds
200m Run
15 Sit-ups
200m Run
15 Sit-ups
Directly into…
5 Rounds
10 Lunges
10 Hollow Rocks
CrossFit WOD, December 21, 2020
jumbowp
December 20, 2020
12/21/20
Weightlifting
Stamina Squating (Weight)
On the Minute x 16 (8 Rounds)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
82% 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12:
3 Power Cleans (135/95)
15 Wallballs (20/14)
3 Power Cleans (135/95)
15 Wallballs (20/14)
ADV RX
(155/105)
(30/20lb)
AT HOME WOD
Weightlifting
Metcon
Hold Something and do:
8 x 8 Lunges EMOM
8 x 8 Lunges EMOM
Metcon
Metcon (Time)
10 Rounds
5 Burpees
15 Air Squats
5 Burpees
15 Air Squats
CrossFit WOD, December 20, 2020
jumbowp
December 19, 2020
12/20/20
Metcon (AMRAP – Reps)
Every time you pee
ADV RX 10 push-ups
Rx 5 pushups
ADV RX 10 push-ups
Rx 5 pushups
CrossFit WOD, December 19, 2020
jumbowp
December 18, 2020
12/19/20
Metcon
Metcon (Time)
6 Rounds
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run
RX
75/55
Pull-ups
CrossFit WOD, December 18, 2020
jumbowp
December 17, 2020
12/18/20
Weightlifting
Deadlift (Weight)
On the minute x 6
2-2-2-1-1-1
2-2-2-1-1-1
Start at 60%, 65%, 70%
then for your last 3 singles build to a heavy rep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
RX
DB 50/35
Box 24/20"
DL 275/185
ADV RX
DB 50/35
Box 24/30"
DL 315/215
CrossFit WOD, December 17, 2020
jumbowp
December 16, 2020
12/17/20
Metcon
Metcon (Time)
4 Rounds
800m Run or Row
15 Air Squats
10 Lunges
5 Burpees
800m Run or Row
15 Air Squats
10 Lunges
5 Burpees
CrossFit WOD, December 16, 2020
jumbowp
December 15, 2020
12/16/20
Metcon
Metcon (Time)
On the 4:00 x 5
50 DU
20/15 Cal Row
10 Front Squats 155/105
50 DU
20/15 Cal Row
10 Front Squats 155/105
Score is slowest round
Metcon
Metcon
Strict Gymnastics work:
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips
Scaling options
Strict C2B
Strict PU
Elevated Ring Row
CrossFit WOD, December 15, 2020
jumbowp
December 14, 2020
12/15/20
Metcon
Black & Blue (Time)
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Black and Bluer (Time)
5 Rounds:
10 Power Cleans (155/105)
10 Bar Facing Burpees
10 Power Cleans (155/105)
10 Bar Facing Burpees
Extra Gymnastics Work
Metcon (3 Rounds for reps)
On the Minute x 9
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)
Ski Erg goal (20/15)