CrossFit WOD, December 13, 2021

12/13/2021

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 3)

After going heavy last week, we are going to bring the reps back to 3 and just focus on perfect reps at 65-70% of your 1 rep max. These are usually the percentages where we make the most improvements in our lifting.
Front Squat (5×5)
Power Clean (5×3)

Fitness
Metcon (AMRAP – Reps)
3min. AMRAP:
200m Row or 100m Run
10 DB Deadlifts
Max Burpee’s in remaining time…

Rest 90sec. Repeat For 4 Total Rounds.
RX Men Weight: 15s
RX Women Weight: 10s

Level 1
Metcon (AMRAP – Reps)
3min. AMRAP:
200m Row or Run
20 DB Deadlifts
Max Burpee’s in remaining time…

Rest 90sec. Repeat For 4 Total Rounds.
RX Men Weight: 35s
RX Women Weight: 25s

Level 2
Elf on a Shelf (AMRAP – Reps)
3min. AMRAP:
300m Row
20 DB Deadlifts
Max Burpee’s in remaining time…

Rest 90sec. Repeat For 4 Total Rounds.
RX Men Weight: 50s
RX Women Weight: 35s

Make sure both sides of the DB touch the ground. DO NOT tilt them.

CrossFit WOD, December 11, 2021

12/11/2021

Fitness
Metcon (Time)
Teams of 2. Only 1 person works at a time!

35min. to try and finish…

120 Wall Balls (10/8lb.)
50 Calories Assault Bike
100 Sit Ups
90 Ground To Overhead (45/35lbs.)
80 Wall Balls (10/8lb.)
35 Calorie Assault Bike
60 Sit Ups
50 Ground To Overhead (65/45lbs.)
40 Wall Balls (10/8lb.)
20 Calorie Assault Bike
20 Sit Ups
10 Ground To Overhead (75/55lbs.)

Level 1
Metcon (Time)
Teams of 2. Only 1 person works at a time!

35min. to try and finish…

120 Wall Balls (14/10lb.)
110 Calorie Assault Bike
100 Hanging Knee Raises
90 Ground To Overhead (75/55lbs.)
80 Wall Balls (14/10lb.)
70 Calorie Assault Bike
60 Hanging Knee Raises
50 Ground To Overhead (95/65lbs.)
40 Wall Balls (14/10lb.)
30 Calorie Assault Bike
20 Hanging Knee Raises
10 Ground To Overhead (135/95lbs.)

Level 2
CandyLand (Time)
Teams of 2. Only 1 person works at a time!

35min. to try and finish…

120 Wall Balls (20/14lb.)
110 Calorie Assault Bike
100 Toes-To-Bar
90 Ground To Overhead (95/65lbs.)
80 Wall Balls (20/14lb.)
70 Calorie Assault Bike
60 Toes-To-Bar
50 Ground To Overhead (135/95lbs.)
40 Wall Balls (20/14lb.)
30 Calorie Assault Bike
20 Toes-To-Bar
10 Ground To Overhead (185/135lbs.)

We have a lot of work to do as a team today. However, even though it’s a lot, I would really like you to focus on good quality reps on the ground to overhead. I would rather you go slower there than get sloppy. Also, you should not be doing any singles in the first 2 sections of 90 and 50. I would like minimum touch an go reps of 2 to 3 at a time. If you can not do that, you need to scale the weight.

CrossFit WOD, December 10, 2021

12/10/2021

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 (AMRAP – Reps)
12min. to get as many strict BANDED pull-ups as possible!

Every time you break, you must complete:

10 Knee Push-Ups
5 Double Unders

Level 1

Level 2
Clue (AMRAP – Reps)
12min. to get as many strict pull-ups as possible!

Every time you break, you must complete:

10 Push-Ups
20 Double Unders

This is going to be a really fun challenge!! You start on the pull-up bar and bang out as many strict pull-ups as possible. As soon as you drop, you must complete the 10 push-ups and 20 double unders before you hop on the bar again for another attempt.

This is going to be a great pump! A nice little breather! And just all around super fun!

DON’T CHEAT those pull-ups! Make them legit strict pull-ups with no swinging! Unless you can barely do pull-ups, then you may kip this or do inverted pull-ups as a scaling option.

You may also switch between underhand and overhand grip at anytime!

The advanced option is bar muscle ups ๐Ÿ™‚

CrossFit WOD, December 9, 2021

12/09/2021

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 (5×3)
3 Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails.
Back Squat (5×5)
Hang Power Clean (5×3)

Fitness
Metcon (Time)
10 Rounds For time:
2 Double DB Hang Power Cleans (15/10s)
3 DB Thrusters (15/10s)
4 DB Box Step Up’s (20/12")
5 Burpees Over The DB’s

Level 1
Metcon (Time)
15 Rounds For time:
2 Double DB Hang Power Cleans (35/20s)
3 DB Thrusters (35/20s)
4 DB Box Step Up’s (20/20")
5 Burpees Over The DB’s

Level 2
Trouble (Time)
15 Rounds For time:
2 Double DB Hang Power Cleans (45/30s)
3 DB Thrusters (45/30s)
4 DB Box Step Up’s (24/20")
5 Burpees Over The DB’s

Get ready for something that is a lot harder than it looks ๐Ÿ™‚

– Left + Right = 2 reps on the step ups
– For the burpees over the DB’s, you just need to use one to hop back and forth over.

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.

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