Archive Monthly Archives: December 2018

CrossFit WOD, December 15, 2018

12/15/2018

Fitness
Metcon (AMRAP – Reps)
(4)AMRAP
15 Burpee
15 Air Squat

Max Ring Row

-REST 2 Minutes-

(4)AMRAP
12 Burpee
12 Air Squat

Max Ring Row

-REST 2 Minutes-

(4)AMRAP
9 Burpee
9 Air Squat

Max Ring Row

-REST 2 Minutes-

(4)AMRAP
6 Burpee
6 Air Squat

Max Ring Row

Level 1
Metcon (AMRAP – Reps)
(4)AMRAP
21 Burpee
21 Front Squat(75/55)

Max Pull Ups

-REST 2 Minutes-

(4)AMRAP
15 Burpee
15 Front Squat(95/65)

Max Pull Ups

-REST 2 Minutes-

(4)AMRAP
12 Burpee
12 Front Squat(115/75)

Max Pull Ups

-REST 2 Minutes-

(4)AMRAP
9 Burpee
9 Front Squat(135/95)

Max Pull Ups

Level 2
Metcon (AMRAP – Reps)
(4)AMRAP
21 Burpee
21 Front Squat(95/65)

Max C2B Pull Ups

-REST 2 Minutes-

(4)AMRAP
15 Burpee
15 Front Squat(115/75)

Max C2B Pull Ups

-REST 2 Minutes-

(4)AMRAP
12 Burpee
12 Front Squat(135/95)

Max C2B Pull Ups

-REST 2 Minutes-

(4)AMRAP
9 Burpee
9 Front Squat(165/115)

Max C2B Pull Ups

CrossFit WOD, December 14, 2018

12/14/2018

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

10 Push Press
10 KBS(Russian)
10 Step Up

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

10 Push Press(75/55)
10 KBS(53/35)
10 Box Jump(20/20)

Level 2
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

CrossFit WOD, December 13, 2018

12/13/2018

Fitness
Metcon (Time)
21-15-9
Abmat Sit Ups
Walking Lunge
( 2 ct.)

Level 1
Metcon (Time)
21-15-9-15-21
Hanging Knee Raise
DB Front Rack Reverse Lunge
(40#/25#)( 2 ct.)

Level 2
Metcon (Time)
21-15-9-15-21
TTB
DB Front Rack Reverse Lunge
(50#/35#)( 2 ct.)

CrossFit WOD, December 12, 2018

12/12/2018

Fitness
Metcon (Time)
2 Rounds, For Time:

5 Ring Row

10 Burpee

20 KB Deadlift

30 Goblet Squat

Level 1
Metcon (Time)
2 Rounds, For Time:

10 Chest-to-Bar Pull-Ups

20 Bar Facing Burpee

30 Deadlift(155#/105#)

40 Wall Balls(20#/14#)

Level 2
NAPALM (Time)
2 Rounds, For Time:

10 Bar Muscle-ups

20 Bar-Facing Burpees

30 Deadlifts (225/155#)

40 Wallballs (30/20#)

CrossFit WOD, December 11, 2018

12/11/2018

Fitness
Metcon (Time)
10 Hang Power Snatch
400m Run
100 Single Under
400m Run
10 Hang Power Snatch

Level 1
Metcon (Time)
15 Power Snatch(95/65)
800m Run
100 Double Under
800m Run
15 Power Snatch(95/65)

Level 2
Metcon (Time)
"RAMBO"
For Time:
15 Power Snatch(135/95)
800m Run
200 Double Under
800m Run
15 Power Snatch(135/95)