CrossFit WOD, December 18, 2021

12/18/2021

Fitness
Metcon (Time)
In Teams of 2:

For time:
2,000m row
200 Single-unders(2 ct.)
2 mile run

Level 1

Level 2
Team “Triple 3” (Time)
In Teams of 2:

For time:
3,000m row
300 double-unders
3 mile run

This was a 2018 CrossFit Games event with the individual average time coming in at about 44min. for men and 50min. for women. Let’s see what you guys/gals can do as a team ๐Ÿ™‚

Only 1 person works at a time. Break it up however you like! I suggest 250m on the row and 200m or 400m runs, but ultimately it’s up you and your teammate. Whatever you think is going to het you done the fastest!

Time CAP: 45min.

CrossFit WOD, December 17, 2021

12/17/2021

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

Level 1
Metcon (AMRAP – Reps)
15min. AMRAP:
50 DB Bench Press
50 Strict BANDED Pull-Ups
*Every time you break, complete 10 Cals on the Assault Bike
Works like this…

DB Bench Press Weight: 35/25

Level 2
Christmas Vacation (AMRAP – Reps)
15min. AMRAP:
50 DB Bench Press
50 Strict Pull-Ups
*Every time you break, complete 10 Cals on the Assault Bike
Works like this…

DB Bench Press Weight: 50/35

You must complete all 50 DB Bench Press before you can go to the 50 Pull-Ups. Each time you break, you must complete 10 Cals on the assault bike as a penalty. If you happen to finish both (bench and pull-ups) under 15min. then you start back on the bench press and continue to  keep getting as many reps as possible.

CrossFit WOD, December 16, 2021

12/16/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Back Squat (5×5)
Your goal is to try and lift 2.5-5% more weight than last week.
Hang Power Clean (5×2)
We did 3 rep last week, so lets up the  weight a little bit for these 2 reps and  go as  heavy as you can without any misses. We are starting to get really strong on our 5×5 lifts, so you might be feeling a little gassed here this and that’s fine. We aren’t looking for all time best lifts on the second movement in a superset. Just good quality reps.
Back Squat (5×5)
Hang Power Clean (5×2)

Fitness
Metcon (AMRAP – Reps)
3min. AMRAP:
10 Alternating DB Snatch
10 Alternating Lunges
10 Cal Row

Rest 1min.

5min. AMRAP:
20 Alternating DB Snatch
20 Alternating Lunges
20 Cal Row

Rest 2min.

7min. AMRAP:
30 Alternating DB Snatch
30 Alternating Lunges
30 Cal Row

Men Weight: 15s
Women Weight: 10s

Level 1
Metcon (AMRAP – Reps)
3min. AMRAP:
20 Alternating DB Snatch
20 Alternating DB Lunges
20 Cal Row

Rest 1min.

5min. AMRAP:
30 Alternating DB Snatch
30 Alternating DB Lunges
30 Cal Row

Rest 2min.

7min. AMRAP:
40 Alternating DB Snatch
40 Alternating DB Lunges
40 Cal Row

Men Weight: 35s
Women Weight: 25s

Level 2
The Red Nosed Reindeer (AMRAP – Reps)
3min. AMRAP:
20 Alternating DB Snatch
20 Alternating DB Lunges
20 Cal Row

Rest 1min.

5min. AMRAP:
30 Alternating DB Snatch
30 Alternating DB Lunges
30 Cal Row

Rest 2min.

7min. AMRAP:
40 Alternating DB Snatch
40 Alternating DB Lunges
40 Cal Row

RX Men Weight: 50s
RX Women Weight: 35s

CrossFit WOD, December 15, 2021

12/15/2021

Metcon
Feeling fairly obsessed with this weeks cardio Wednesday ๐Ÿ˜ . It’s literally the perfect rep scheme of metcon intervals (which are heavily core focused) mixed with an even more core focused single arm farmer carry. It also happens to be a perfect flow of movements to keep you exactly where I’d like you to be on cardio day. Right around that 70% effort mark. And since you can’t run with a true farmer carry, the intensity is essentially built in ๐Ÿ™‚

Have fun today and focus on these few things:
1.) Get all your double unders unbroken. Take the extra rest if you think you may trip up.
2.) Try and get all your Toes-To-Bar unbroken also. It’s nice to know you can do a big set when needed.
3.) Switch sides with that KB anytime you like, but try and spend equal time on each arm per 400m carry. Also try not to lean too much to one side and fight to stay upright. That’s where the serious core work begins.

Fitness
Metcon (Time)
40min. to try and finish….

5 Rounds:
5 Sit-Ups
30 Single Unders

400m Farmer Carry with (1) Kettlebell

4 Rounds:
5 Hanging Knee Raises
10 Wall Balls

400m Farmer Carry with (1) Kettlebell

3 Rounds:
5 Sit-Ups
30 Single Unders

400m Farmer Carry with (1) Kettlebell

2 Rounds:
5 Hanging Knee Raises
10 Wall Balls

400m Farmer Carry with (1) Kettlebell

1 Round:
5 Sit-Ups
30 Single Unders

KB Weights: 25/18
Wall Ball Weight: 10/8

Level 1
Metcon (Time)
40min. to try and finish….

5 Rounds:
15 Sit-Ups
30 Single Unders(2 ct.)

400m Farmer Carry with (1) Kettlebell

4 Rounds:
10 Hanging Knee Raises
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

3 Rounds:
15 Sit-Ups
30 Single Unders(2 ct.)

400m Farmer Carry with (1) Kettlebell

2 Rounds:
10 Hanging Knee Raises
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

1 Round:
15 Sit-Ups
30 Single Unders(2 ct.)

KB Weights: 44/25
Wall Ball Weights: 14/10

Level 2
Jingle KettleBells (Time)
40min. to try and finish….

5 Rounds:
15 Sit-Ups
30 Double Unders

400m Farmer Carry with (1) Kettlebell

4 Rounds:
10 Toes-To-Bar
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

3 Rounds:
15 Sit-Ups
30 Double Unders

400m Farmer Carry with (1) Kettlebell

2 Rounds:
10 Toes-To-Bar
20 Wall Balls

400m Farmer Carry with (1) Kettlebell

1 Round:
15 Sit-Ups
30 Double Unders

RX Men Weight: 53lb.
Advanced Men Weight: 70lb.
RX Women Weight: 35lb.
Advanced Women Weight: 53lb.

Wall Ball Weight: 20/14

CrossFit WOD, December 14, 2021

12/14/2021

Metcon
Superset the 2 movements below.
– Rest 2-3min. between sets
Push Jerk (5×3)
Your goal is to try and lift 2.5-5% 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)
8 Rounds For Time:
5 DB Push Press (15/10s)
5 American KB Swings (25/18lb.)
5 Cal Assault Bike
5 Air Squats

Level 1
Metcon (Time)
8 Rounds For Time:
8 DB Push Press (30/20s)
8 American KB Swings (53/35lb.)
8 Cal Assault Bike
8 Air Squats

Level 2
Missle Toad (Time)
8 Rounds For Time:
8 DB Push Press (45/30s)
8 American KB Swings (70/53lb.)
8 Cal Assault Bike
8 Air Squats

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