WOD
12/12/14
Main – CrossFit
Weightlifting
Power Snatch (6×3 )
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP:
15 Box Jumps (24/20)
12 Front Squats (135/95)
9 C2B Pull-ups
12/11/14
Main – CrossFit
Weightlifting
Jerk (Log your heaviest load)
Metcon
Metcon (Weight)
EMOMx15
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from #1
Min 2 – :45 second hollow hold
Min 3 – 5 strict pull-ups
**The Push Jerk can come off the rack.**
12/10/14
Main – CrossFit
Weightlifting
Front Squat (3×2)
Metcon
Metcon (Time)
Partner WOD
3 rounds:
50 Wall Balls (20/14#) (9’/10′)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps (24/20′)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds
One rower per team and one person working at a time.
12/9/14
Main – CrossFit
Metcon
AD/RX: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
ADV RX
1 Clean and Jerk, 205/135
2 Front Squat, 205/135
3 Ring Muscle ups
RX 185/125
Scale: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
1 Clean and Jerk, 135/95
2 Front Squat, 135/95
3 Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
With a running clock
5 min AMRAP:
10 T2B
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
4 min AMRAP:
10 T2B
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
3 min AMRAP:
10 T2B
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
2 min AMRAP:
10 T2B
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
12/8/14
Main – CrossFit
Metcon
Rx: Metcon (Time)
21-15-9
Dead Lift 245/165#
Box Jump, 24/20″
Wall Ball, 20/14# (10’/9′)
Metcon
RX: Metcon (Time)
5 Rounds
50 Double Unders
10 alternating Pistols (5/side)
12/5/14
Main – CrossFit
Metcon
Metcon (Time)
Partner WOD
100 meter Double KB Overhead Walking Lunge 24/16kg
Partner A does 50 m then Partner B does 50 m.
Metcon
RX: Metcon (Time)
“Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.
PARTNER WOD:
Hearts = HRPU hips up first, no worm
Diamonds = Sit-Ups
Spades = Kettlebell Swings 32/24
Clubs = Goblet Squats 32/24
Cards are flipped over one at a time.
One Person works at a time.
Scale: Metcon (Time)
PARTNER WOD:
Hearts = HRPU hips up first, no worm
Diamonds = Sit-Ups
Spades = Kettlebell Swings 24/16
Clubs = Goblet Squats 24/16
12/4/14
Main – CrossFit
Skill Work
Skill: Metcon (AMRAP – Reps)
5 min AMRAP
Get as many rope Climbs as possible in 5 minutes
Metcon
AD/RX: Metcon (AMRAP – Rounds and Reps)
ADV RX
20 Min AMRAP:
200 Double unders
60 Air Squats
50 Wall Balls, 20/14 (10’/9′)
40 Burpees
30 T2B
20 Strict HSPU
10 Muscle ups
RX
20 Min AMRAP:
200 Double unders
60 Air Squats
50 Wall Balls 20/14 (10’/9′)
40 Burpees
30 T2B
20 Kipping HSPU
10 C2B pull-ups
Scale: Metcon (AMRAP – Rounds and Reps)
20 AMRAP:
300 Singles
60 Air Squats
50 Wall Balls, 20/14 (10’/8′)
40 Burpees
30 Knees to Chest
20 Push-ups
10 Ring Rows or band
12/3/14
Main – CrossFit
Weightlifting
Front Squat (EMOMx8: 3 Front Squats)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
9 Deads, 155/105
6 HC, 155/105
3 Jerks, 155/105
12/2/14
Main – CrossFit
Skill Work
Metcon (AMRAP – Rounds)
AMRAP 5:
50 unbroken Double unders
RX is only if you get 50 unbroken. The round does not count if you do not get 50 unbroken. Each time you mess up you have to start over.
Metcon
Metcon (Time)
3 RFT:
12 DL (205/145)
12 T2B
400 m Run
ADV RX
21 T2B with 20min time cap
12/1/14
Main – CrossFit
Weightlifting
Clean and Jerk ( 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
3.6.9.12…of:
Thruster, 95/65
C2B Pull ups