CrossFit WOD, December 31, 2018

Open Gym

CrossFit WOD, December 24, 2018

12/24/2018

“12 Days of Christmas” (Time)
-1 HSPU
-2 Pullups
-3 Box Jumps (24/20)
-4 Pistols (2 ea leg)
-5 Push Press (75/55)
-6 T2B
-7 Weighted Sit-Ups (45/35)
-8 OH Lunges (45/35)
-9 Push-ups
-10 KBS (53/35)
-11 Burpees
-12 Thrusters (95/65)
Metcon (Time)
"12 Days of Christmas"

-1 Weighted Push Up
-2 Ring Rows
-3 Air Squats
-4 Step Ups
-5 Push Press
-6 Sit Ups
-7 MB Slams
-8 Lunges
-9 Knee Push Ups
-10 KBS (Russian)
-11 Half Burpees
-12 Thrusters

Fitness

CrossFit WOD, December 23, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, December 22, 2018

12/22/2018

Metcon (AMRAP – Rounds and Reps)
TEAMS OF 3:

(30)AMRAP
Full Rounds Relay Style:
8 DB hang clean and jerk
10 Lunges
14/12 Calorie Row

Metcon (AMRAP – Rounds and Reps)
TEAMS OF 3:

(30)AMRAP
Full Rounds Relay Style:
8 DB hang clean and jerk(40/25)
10 Medball Jumping Lunges(14/10)
14/12 Calorie Row

Metcon (AMRAP – Rounds and Reps)
TEAMS OF 3:

(30)AMRAP
Full Rounds Relay Style:
8 DB hang clean and jerk(50/35)
10 Medball Jumping Lunges(20/14)
14/12 Calorie Row

CrossFit WOD, December 21, 2018

12/21/2018

Fitness
Metcon (Time)
Every 3:00 for 15:00
100m Run
15 Air Squats

Time recorded is your slowest round

Level 1
Metcon (Time)
Every 3:00 for 21:00
100m Shuttle Sprint
30 Air Squats

Time recorded is your slowest round

Level 2
Metcon (Time)
Every 3:00 for 21:00
100m Shuttle Sprint
20 DB Front Squats (40/25)

Time recorded is your slowest round