Month: December 2016

CrossFit WOD 12/30/16

Strength: Strict Press Warmup sets: 1×10, 1×5 Work sets: 3×3 reps, 2×2 reps, 1×1 reps WOD: For time: 21 DB Man Makers (35/20)(30/15)(25/10) 21 DB Box Overs (24/20) 50 Double Unders 15 DB Man Makers 15 DB Box Overs 50 more »

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CrossFit WOD 12/29/16

Strength: Deadlift Warmup sets: 1×10, 1×5 Work sets: 3×3 reps, 2×1 reps, 1×3 reps WOD: Death by Deadlifts and Burpees Start with 1 Deadlift and 1 Burpee increasing by 1 rep each every minute until you are no longer able more »

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CrossFit WOD 12/28/16

Strength: Complex Front Squat x3 Push Press x2 Thruster x1 = 1 set 5 sets, increase the weight as possible Rest 2-3 min btwn sets max WOD: 4 rounds of: 45 sec on/15 sec off Thruster (115/75)(95/65)(75/45) Pull-ups / banded more »

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CrossFit WOD 12/27/16

Strength: Squat Snatch Warmup sets: 2×5, 1×3 Work sets: 2x3reps, 1x2reps, 2x1reps WOD: 5 RFT of: 9 Deadlifts 6 Hang Power Snatches 3 OHS (135/95)(115/75)(95/55)

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CrossFit WOD 12/26/16

Skill: Handstand Push-up Practice and Progression WOD: AMRAP in 20 min of: 5 Wall Balls (20/14)(14/12)(12/10) 3 HSPU  / Inverted Box 1 Clean (225/155)(185/115)(135/85)

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CrossFit WOD 12/23/16

Happy Holidays!!! WOD: “12 Days of CrossFit” 100m Run 2 Deadlifts (225/175)(185/125)(135/85) 3 T2B / K2E / Hanging knee raises  4 Pull ups / banded 5 Wall Balls (20/14)(14/12)(12/10) 6 KB Swings (70/53)(53/44)(44/35) 7 KB SDLHP (70/53)(53/44)(44/35) 8 Push-ups 9 more »

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Crossfit WOD 12/22/16

Strength: Complex: 1 Back Squat 1 Lunge Right Leg 1 Back Squat 1 Lunge Left Leg 1 Back Squat = 1 set 8 sets increasing weight as possible but keeping proper form. WOD: For 3 cycles: AMRAP in 4 min more »

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CrossFit WOD 12/21/16

Strength: Squat Clean Warmup sets: 2×5, 1×3 Work sets: 2x3reps, 1x2reps, 2x1reps WOD: “DT” 12 Deadlifts 9 Power Cleans 6 Jerks (155/105)(115/75)(95/55)

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CrossFit WOD 12/20/16

Skill: Double Under Practice Tabata Double Unders WOD: 10 RFT of: 25 Double Unders 10 Goblet Squats (53/44)(44/35)(35/20) **Advanced must do the DU unbroken. If the DU are not completed unbroken then 15 Goblet Squats must be done that round. 

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CrossFit WOD 12/19/16

Strength: Split Jerk from Rack Warmup sets: 2×5, 1×3 Work sets: 2x3reps, 1x2reps, 2x1reps WOD: For time: 12 Shoulder Press (115/75)(95/55)(65/35) 12 HSPU / Inverted Box Run 400m 12 Push Press 12 Hand Release PU Run 400m 12 Push Jerk more »

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