WOD
CrossFit WOD, December 9, 2023
Partner WOD
5 Rounds For Time:
40 DB Lunges (50/35)
30/24 Calorie Row
20 T2B
12 Burpee Box Jumps (24/20”)
*Lunges can be walking, reverse or forward
CrossFit WOD, December 8, 2023
Cash-out 30/24 Calorie Echo Bike
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Cash-Out 30/24 Calorie
ADV RX: 155 / 105
RX: 135/95
Goal is 2:30-3:00 on the bike each time and 7 minutes to do 5 Rounds.
2 Sets:
Max Strict Handstand Push-ups
Max Strict Banded Pull-ups
Rest 1:00 between
CrossFit WOD, December 7, 2023
Partner WOD
4 Rounds For Time:
40 Push-ups
60 Sit-ups
400M Run
10-8-6-4 Rope Climbs
CrossFit WOD, December 6, 2023
3 Push Jerks
Build in weight starting around 75-80%
)
AMRAP 10:
60 DU
10-20-30…Wallballs 20 / 14 lb to 10/9ft.
continue to add 10 reps every round. score is rounds and reps
– Let’s aim to complete the double unders in 1-2 sets each round. If you take a break, try to keep it 10 seconds or less. – Try to hold onto the ball for sets of 10 or more in this workout. The key here is to keep your breaks short. Try to keep breaks 10 seconds or less.
CrossFit WOD, December 5, 2023
AMRAP 4:
400 Meter Run
27/21 Calorie Row
Max Power Snatches 75/55
—Rest 4 Minutes—
AMRAP 4:
400 Meter Run
21/15 Calorie Row
Max Power Snatches 95/65
—Rest 4 Minutes—
AMRAP 4:
400 Meter Run
15/12 Calorie Row
Max Power Snatches 115/85
RX Power Clean 95/65, 115/85, 135/95
CrossFit WOD, December 4, 2023
On the 3:00 x 5
3 Back Squats
Start you first working set around 65-70%
7 Rounds For Time:
7 Thrusters 75/55
7 C2B
7 Burpees to a target
RX pull-ups
CrossFit WOD, December 2, 2023
Partner WOD
4 Rounds
10 Deadlifts (225/185)
40 Wallballs
40 Over the Bar Burpees
CrossFit WOD, December 1, 2023
ON THE 3:00 x 4 sets
6 Back Squats @65%
5 second pause at the bottom
30 T2B
2,000m Row
30 T2B
2,000m Row
30 T2B
CrossFit WOD, November 30, 2023
Partner WOD
5 Rounds
Cash-in 800m Row
20 Pish Jerks 115/85
60 DU
20 Pull-ups
60 DU
Cash-out 800m Row
CrossFit WOD, November 29, 2023
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
4 Sets:
1 Squat Clean+ 1 Hang Squat Clean from below the knee + 1 Hang Squat Clean from above the knee + 1 Jerk
Rest 2-4 Minutes Between Sets
: 75-80% of 1RM Squat Clean
Focus on technique through the different positions as well as speed/explosiveness. Move quickly and aggressively with sound technique. This is one full unbroken set.
The Jerk can be split or push.