Archive Monthly Archives: December 2018

CrossFit WOD, December 20, 2018

12/20/2018

Fitness
Metcon (AMRAP – Reps)
AMRAP (9)
Ladder Ascending by 3 (3, 6, 9, 12..)
Ring Rows
Knee Push Ups

Level 1
Metcon (AMRAP – Reps)
AMRAP (9)
Ladder Ascending by 3’s (3, 6, 9, 12, etc)
Pull Ups
Plate Push Ups

Level 2
Metcon (AMRAP – Reps)
AMRAP (9)
Ladder Ascending by 3’s (3, 6, 9, 12…)
C2B
HSPU

CrossFit WOD, December 19, 2018

12/19/2018

Fitness
Metcon (Time)
Teams of 2:
(30 Minute Cap)
800m Run(200m relay)
1000m Row(250m relay)
150 Single Unders(each)

Remaining time Find a 1 Rep Max Squat Clean.

Level 1
Metcon (Time)
Teams of 2:
(30 Minute Cap)
1 Mile Run(400m Relay)
2000m Row(500m Relay)
300 Singles(each)

Remaining time Find a 1 Rep Max Squat Clean.

Level 2
DOUBLE TROUBLE (Time)
Teams of 2:
(30 Minute Cap)
1 Mile Run(400m Relay)
2000m Row(500m Relay)
200 Double Unders(each)

Remaining time Find a 1 Rep Max Squat Clean.

Squat Clean (1 Rep Max)

CrossFit WOD, December 18, 2018

12/18/2018

Power Snatch (Build to a Heavy 5 Touch n Go)

Fitness
Metcon (Time)
3 Rounds
5 Hang Power Snatch
15 Step Over
30 Air Squat

Level 1
Metcon (Time)
3 Rounds
10 Power Snatches (75/55)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Level 2
PLAY BALL (Time)
3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

CrossFit WOD, December 17, 2018

12/17/2018

Fitness
Metcon (Time)
1-2-3-4-5-6-7-8
Sit Ups
8-7-6-5-4-3-2-1
KB Deadlift

Level 1
Metcon (Time)
"Joker"
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)

Level 2
JOKER (Time)
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)

CrossFit WOD, December 16, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym