Archive Monthly Archives: December 2020

CrossFit WOD, December 31, 2020

12/31/2020

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

10/7 Calorie Bike
10 Jumping Pull Ups

Rest 2:00

(10)AMRAP

10/7 Calorie Row
10 Shoulder to OH(45/35)

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP

12/9 Calorie Bike
10 Pull Ups or Jumping Pull Ups

Rest 2:00

(10)AMRAP

12/9 Calorie Row
10 Push Jerks(95/65)

Level 2
Paw Patrol (AMRAP – Reps)
(10)AMRAP

15/12 Calorie Bike
5 Bar Muscle Ups

Rest 2:00

(10)AMRAP

15/12 Calorie Row
10 Push Jerks(115/75)

CrossFit WOD, December 30, 2020

12/30/2020

Fitness
Metcon (Time)
3 Rounds
200m Run
12 Bar Facing Burpee
9 Deadlifts
6 Box Step Ups

Level 1
Metcon (Time)
3 Rounds
300m Run
21 Bar Facing Burpee
15 Deadlifts(155/105)
9 Box Jumps(24/20)

Level 2
Trolls (Time)
3 Rounds
400m Run
21 Bar Facing Burpee
15 Deadlifts(225/155)
9 Box Jumps(30/24)

CrossFit WOD, December 29, 2020

12/29/2020

5×3 Position Clean (5 Sets for Max Load)
(Hang, Below Knee, Floor)
* Work up in weight
*Record heaviest set to score
*Try to receive in bottom of squat
*Do not drop bar between positions

Fitness
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings
30 Single Unders

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53/35)
30 double unders or 50 Singles

Level 2
Grip Master 9000 (Time)
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (70/44)
30 double unders

CrossFit WOD, December 23, 2020

12/23/2020

Metcon (Time)
12 DAYS OF CHRISTMAS

1 DEADLIFT(135/95)
200M RUN
3 BAR FACING BURPEE
4 DB PUSH PRESS(30/20)
5 HANGING KNEE RAISES
6 WALL BALLS(14/10)
7 KB SWINGS(53/35)
8 PUSH UPS
9 DB FRONT SQUAT(30/20)
10 CALORIE BIKE
11 BURPEE BOX STEP OVERS(24/20)
12 DEVILS PRESS(30/20)

LIKE THE SONG

1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1

12 DAYS OF LIFTMAS (Time)
12 DAYS OF CHRISTMAS

1 DEADLIFT(225/155)
200M RUN
3 BAR FACING BURPEE
4 DB PUSH PRESS(50/35)
5 TTB
6 WALL BALLS(20/14)
7 KB SWINGS(70/53)
8 PUSH UPS
9 DB FRONT SQUAT(50/25)
10 CALORIE BIKE
11 BURPEE BOX GET OVERS(48/40)
12 DEVILS PRESS(50/35)

LIKE THE SONG

1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1
9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
11-10-9-8-7-6-5-4-3-2-1
12-11-10-9-8-7-6-5-4-3-2-1

CrossFit WOD, December 22, 2020

12/22/2020

Fitness
Metcon (Time)
1000m Row
100 SingleUnders
1 Mile Run

Level 1
Double 2 (Time)
2000m Row
200 Double Unders
2 Mile Run

Level 2
Triple 3 (Time)
3000m Row
300 Double Unders
3 Mile Run

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