Category: CrossFit

CrossFit WOD 12/11/17

Skill: Double Under Practice 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 12/9/17

WOD: “Blake” 4 RFT Overhead Walking Lunge w/ plate (45/25) 100 feet 30 Box Jumps (24/20) 20 Wall balls (20/14)(14/12)(12/10) 10 Handstand Pushups / Inverted Box PU

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CrossFit WOD 12/8/17

Strength: Clean EMOM EMOM for 5 min: 1 Power Clean  1 Squat Clean (from the ground) Rest 2 min Every 2 min for 8 min: 1 Hang Squat Clean 1 Front Squat 1 Split Jerk WOD: 4 RFT of: 30 more »

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CrossFit WOD 12/7/17

Strength: Pause Back Squat (3 count in the hole) Warmup sets: 1×10, 1×8 Work sets: 5x3reps **usually around 60-70% of Back Squat 1RM WOD: EMOM for 12 min complete: Advanced:  7 KB Swings (70/53) 7 Burpees Intermediate: 5 KB Swings more »

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CrossFit WOD 12/6/17

Skill: Pull-up Practice and Progression WOD: 4 RFT Run 400m 25 Wall Ball (20/14)(14/12)(12/10) 15 Pull-ups / banded

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CrossFit WOD 12/5/17

Strength: Push Press Warmup sets: 1×10, 1×8 Work sets: 5×5 WOD: AMRAP in 14 min of: 12 Hang Pow Clean (135/85)(95/55)(65/45) 12 Box Jumps (24/20) 12 Push-ups

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CrossFit WOD 12/4/17

Strength: Deadlift  Warmup sets: 1×10, 1×8 Work sets: 2×5, 2×3, 1×1 WOD: For time: 20 Thruster 20 SDLHP 20 Push Jerk 20 OHS 20 Front Squat (95/65)(75/55)(45/35) ***EMOM complete (4)(3)(2) burpees

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CrossFit WOD 12/2/17

“Eva” 5 rounds for time of: 800m Run 30 KB Swings (70/53)(53/44)(44/35) 30 Pull-ups / banded

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CrossFit WOD 12/1/17

Strength: Warmup sets: squat snatch 2×5 Snatch EMOMs Every 2 mins for 10 min complete 1 hang squat snatch + 1 squat snatch *increase weight if possible Rest 2 min Every 2 mins for 10 min complete 1 Power Snatch more »

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CrossFit WOD 11/30/17

Skill: Pistol Practice and Progression WOD: 3 RFT of: 20 Alternating Pistols / 40 air squats 15 lateral over bar Burpees  10 Thrusters (135/95)(95/65)(65/45)

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