CrossFit WOD, December 12, 2019

12/12/2019

Power Snatch EMOM(1:30) (10 x 1)
1 Power Snatch Increasing Weight Every 1:30

Fitness
Metcon (Time)
7 Rounds for Time of:

7 Power Snatch
7 Hanging Knee Raise or Sit Ups

Level 1
Metcon (Time)
7 Rounds for Time of:

7 Power Snatch(75/55)
7 Hanging Knee Raises or TTB

Level 2
Ho Ho Ho (Time)
7 Rounds for Time of:

7 Power Snatch(115/75)
7 TTB

CrossFit WOD, December 11, 2019

12/11/2019

Fitness
Metcon (Time)
2 Rounds For Time:

15/12 Calorie Assualt Bike
30 Air Squats

Level 1
Metcon (Time)
2 Rounds For Time:

25/20 Calorie Assault Bike
50 Wall Balls(14/10)

Level 2
Naughty or Nice (Time)
For Time:

50/40 Calorie Assault Bike
100 Wall Balls(20/14)

CrossFit WOD, December 10, 2019

12/10/2019

Fitness
Metcon (Time)
10-8-6-4-2

Hang Power Cleans(each)

Bar Must Rest in Front Rack Position.

Every time bar is dropped perform

5 Burpees(each)

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Hang Power Cleans(95/65)(each)

Bar Must Rest in Front Rack Position.

Every time bar is dropped perform

10 Bar Facing Burpee(each)

Level 2
Santa’s Helpers (Time)
Partner WOD:

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

Hang Power Cleans(135/95)(each)

Bar Must Rest in Front Rack Position.

Every time bar is dropped perform

10 Bar Facing Burpee(each)

CrossFit WOD, December 9, 2019

12/09/2019

Fitness
Metcon (Time)
6 Rounds for Time of:

8 Squats
8 Knee Push Ups
8 Walking Lunges
100m Run

Level 1
Metcon (Time)
6 Rounds for Time of:

16 Squats
16 Push Ups
16 Walking Lunges
200m Run

Level 2
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

CrossFit WOD, December 7, 2019

12/07/2019

Merry Lit-mas (AMRAP – Reps)
5 Rounds for total reps:

1:00 Push Jerk (135/95)
1:00 ASSAULT BIKE CALORIES 😀
1:00 Front Squats (135/95)
1:00 Rest

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