CrossFit WOD, December 5, 2018

12/05/2018

Fitness
Metcon (Time)
10-8-6-4-2
Hanging Knee Raise or T2R
Step Up

*3 Renegade Row Between Rounds

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Knees to Chest
Box Jump(24/20)

*5 Renegade Row Between Rounds(45/30)
(Push Up + 2 Row = 1 Rep)

Level 2
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
TTB
Box Jump(30/24)

*5 Renegade Row Between Rounds(50/35)
(Push Up + 2 Row = 1 Rep)

CrossFit WOD, December 4, 2018

12/04/2018

Baseline (Time)
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
400m Row
30 Squats
20 Sit Ups
15 Knee Push Ups
10 Ring Rows

Level 1

Level 2
“YUMUL” (AMRAP – Rounds and Reps)
[20 Minutes] 500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

CrossFit WOD, December 3, 2018

12/03/2018 Hanukkah WOD

Fitness
Metcon (Time)
6 Rounds for Time:

8 Hang Power Clean
8 Air Squat
8 Knee Push Up
8 Box Burpees
8 Ring Row
8 Seated Dip
8 Step Up
8 Sit-Ups

Level 1
Metcon (Time)
8 Rounds for Time:

8 Hang Power Clean (75/53)
8 Front Squat (75/53)
8 Push Press (75/53)
8 Burpee
8 Pull-Up
8 Box Dip
8 Box Jump (20/20)
8 Sit-Up

Level 2
“Judah Maccabee” (Time)
8 Rounds for Time:
8 Hang Power Clean (95/65)
8 Front Squat (95/65)
8 Push Press (95/65)
8 Burpee
8 Pull Up
8 Ring Dip
8 Box Jumps (20"/20")
8 TTB

CrossFit WOD, December 2, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, December 1, 2018

12/01/2018

Fitness
Metcon (AMRAP – Reps)
"Bar Star"
Teams of 3
AMRAP 7:
30 Back Squats
30 Back Squats
AMRAP Back Squats

Rest 3 Minutes

AMRAP 7:
30 Bench Press
30 Bench Press
AMRAP Bench Press

Rest 3 Minutes

AMRAP 7:
30 Step Ups
30 Step Ups
AMRAP Step Ups

Level 1
Metcon (AMRAP – Reps)
"Bar Star"
Teams of 3
AMRAP 7:
50 Back Squats (115/75)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (75/55)
50 Bench Press (95/65)
AMRAP Bench Press (115/75)

Rest 3 Minutes

AMRAP 7:
50 Box Jumps (20)
50 Box Jumps (24)
AMRAP Box Jumps (30)

Level 2
Metcon (AMRAP – Reps)
"Bar Star"
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/125)

Rest 3 Minutes

AMRAP 7:
50 Box Jumps (20)
50 Box Jumps (24)
AMRAP Box Jumps (30)