CrossFit WOD, December 8, 2021

12/08/2021

Metcon
Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the  harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this:

– The time caps double each time (2, 4, and 8min. Time Caps)
– The Snatches and Toes-To-Bar go up by 10 each round
– The Air Squat goes up by 30 each round

Fitness
Metcon (AMRAP – Rounds)
0-2min.)
100m Run
5 Barbell Muscle Snatches (45/35lbs.)

(2-4min.)
100m Run
10 Hanging Knee Raises

(4-6min.)
100m Run
20 Air Squats

(6-10min.)
200m Run
10 Barbell Muscle Snatches (45/35lbs.)

(10-14min.)
200m Run
15 Hanging Knee Raises

(14-18min.)
200m Run
30 Air Squats

(18-26min.)
300m Run
15 Barbell Muscle Snatches (45/35lbs.)

(26-34min.)
300m Run
20 Hanging Knee Raises

(34-42min.)
300m Run
40 Air Squats

Level 1
Metcon (AMRAP – Rounds)
0-2min.)
200m Run
10 Barbell Muscle Snatches (45/35lbs.)

(2-4min.)
200m Run
10 Hanging Knee Raises

(4-6min.)
200m Run
30 Air Squats

(6-10min.)
400m Run
20 Barbell Muscle Snatches (45/35lbs.)

(10-14min.)
400m Run
20 Hanging Knee Raises

(14-18min.)
400m Run
60 Air Squats

(18-26min.)
800m Run
30 Barbell Muscle Snatches (45/35lbs.)

(26-34min.)
800m Run
30 Hanging Knee Raises

(34-42min.)
800m Run
90 Air Squats

Level 2
Sorry (AMRAP – Rounds)
(0-2min.)
200m Run
10 Barbell Muscle Snatches (75/55lbs.)

(2-4min.)
200m Run
10 Toes-To-Bar

(4-6min.)
200m Run
30 Air Squats

(6-10min.)
400m Run
20 Barbell Muscle Snatches (75/55lbs.)

(10-14min.)
400m Run
20 Toes-To-Bar

(14-18min.)
400m Run
60 Air Squats

(18-26min.)
800m Run
30 Barbell Muscle Snatches (75/55lbs.)

(26-34min.)
800m Run
30 Toes-To-Bar

(34-42min.)
800m Run
90 Air Squats

Score is rounds finished in the time cap. The max score is  9.

CrossFit WOD, December 7, 2021

12/07/2021

Metcon
– Superset the 2 movements below.
– Rest 2-3min. between sets
Push Jerk (5×3)
Your goal is to try and lift 5-10% more weight than last week.
Weighted Pull-ups (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Push Jerk (5×3)
Weighted Pull-ups (5×5)

Fitness
Metcon (Time)
30 Calories of Rowing
50 Knee Push-Ups
100 Singles Unders(2. ct.)

Level 1
Metcon (Time)
50 Calories of Rowing
100 Push-Ups
200 Double Unders or 200 Singles Unders(2. ct.)

Level 2
Uno (Time)
50 Handstand Push-Ups
100 Calories of Rowing
200 Double Unders

*You may break up the reps however you like today.
Time CAP: 15min.

CrossFit WOD, December 6, 2021

12/06/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Front Squat (5 x 5)
Your goal is to try and lift 2.5-5% more weight than last week.
Power Clean (5 x 1)
So today we are shooting for the heaviest reps possible here if you’re feeling good. If for any reason you’re not feeling great today, then just hit sets of 2 at 70-80% effort.
Front Squat (5×5)
Power Clean (5×1)

Fitness
Metcon (Time)
For Time:
20/15 Calorie Assault Bike
30 Front Rack Lunges (45/35lbs.)
60 Russian KB Swings (35/18lbs.)

Level 1
Metcon (Time)
For Time:
30/20 Calorie Assault Bike
60 Front Rack Lunges (75/55lbs.)
90 Russian KB Swings (44/25lbs.)

Level 2
Monopoly (Time)
For Time:
30 Calorie Assault Bike
60 Front Rack Lunges (95/65lbs.)
90 Russian KB Swings (53/35lbs.)

I want you guys to really try and finish this one as fast as possible today! Can anyone get sub 10min. on this!?

Ladies: Complete 20 Calories

CrossFit WOD, December 4, 2021

12/04/2021

Fitness
Metcon (AMRAP – Reps)
– 20min. Running Clock…
– Teams of 2. Only 1 person works at a time.
– Switch when specified below

10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals

10min. AMRAP:
6 Wall Balls (10/8lbs.)
6 Push Jerks (45/35lbs.)
6 DB Snatches (15/10lb.)
*You must complete an entire round before your partner goes.

Level 1
Metcon (AMRAP – Reps)
– 40min. Running Clock…
– Teams of 2. Only 1 person works at a time.
– Switch when specified below

10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals

10min. AMRAP:
6 Wall Balls (14/10lbs.)
6 Push Jerks (75/55lbs.)
6 DB Snatches (35/25lb.)
*You must complete an entire round before your partner goes.

10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals

10min. AMRAP:
6 Wall Balls (14/10lbs.)
6 Push Jerks (75/55lbs.)
6 DB Snatches (35/25lb.)
*You must complete an entire round before your partner goes.
This is gunna get really spicy really fast if you go all out. Pick a solid pace that you and your partner can hang onto the whole time.

There is no rest between sections. 40min. straight through!

Level 2
Wildfires (AMRAP – Reps)
– 40min. Running Clock…
– Teams of 2. Only 1 person works at a time.
– Switch when specified below

10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals

10min. AMRAP:
6 Wall Balls (20/14lbs.)
6 Push Jerks (95/65lbs.)
6 DB Snatches (50/35lb.)
*You must complete an entire round before your partner goes.

10min. AMRAP:
Max Cals of Choice
*Switch every 10 cals

10min. AMRAP:
6 Wall Balls (20/14lbs.)
6 Push Jerks (95/65lbs.)
6 DB Snatches (50/35lb.)
*You must complete an entire round before your partner goes.
This is gunna get really spicy really fast if you go all out. Pick a solid pace that you and your partner can hang onto the whole time.

There is no rest between sections. 40min. straight through!

CrossFit WOD, December 3, 2021

12/03/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Bench Press (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Deadlift (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Bench Press (5×5)
Deadlift (5×5)

Fitness
Metcon (Time)
40-30-20-10

DB Swings(15/10)
Single Unders
Sit Ups

Level 1
Metcon (Time)
50-40-30-20-10

KB Swings(44/25)
Single Unders(2 ct.)
Sit Ups

Level 2
Swinging Annie (Time)
50-40-30-20-10

KB Swing(53/35)
Double Unders
Sit Ups

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