WOD

December 14, 2018

12/14/18

Metcon
Metcon (Time)
For Time:

Buy In >> 100 Double Unders
Then complete 2-4-6-8-10-12-14-16-18-20
Kettlebell Swing 53/35
Goblet Squat 53/35
Buy Out >> 50 Double Unders

Weightlifting
Back Squat (5×5)
2 second pause in hole
60,65,70,70,75%

December 13, 2018

12/13/18

Metcon
Metcon (Time)
For Time:

200 M Row
10 Wall Balls
5 Power Cleans 165/115
10 Wall Balls
200 M Row
10 Box Jump Overs
5 Power Cleans 165/115
10 Box Jump Overs
200 M Row
10 T2B
5 Power Cleans 165/115
10 T2B
200 M Row
10 HR Push Ups
5 Power Cleans 165/1115
10 HR Push Ups

December 12, 2018

12/12/18

Metcon
Metcon
EMOM 15

Minute One : 6 Front Squats 155/105*
Minute Two : 5-8 Strict Pull Ups
Minute Three : 20-30 Sec Plank Hold

*Suggested Weights, go heavier or lighter if needed

December 11, 2018

12/11/2018

Metcon
Metcon (Time)
team of 2: Divide work as needed
Team Karen:
150 wall balls 20/14
Rest 3 min
Team Grace:
30 Clean and Jerks 135/95
rest 3 min
Team 1k row

Time includes your rest time.

Split work as needed. If big classes, some teams can start on different movements.

Extra Work
Metcon
3 sets of:
7 strict pullups
10 pushups

** accumulate 25 candlestick rolls

December 10, 2018

12/10/2018

Metcon
Metcon (AMRAP – Rounds and Reps)
13.2 open workout:
10 min amrap:
5 S2OH 115/75
10 Deadlifts
15 box jumps 24/20

retest from 6/22/2017
If you were with us in 2017, check out your old score.

Extra Work
Metcon
after workout:
4 x25 Goblet squats
** immediately after each set of goblet squats, 10 v ups.

December 8, 2018

12/8/18

Metcon
Metcon (AMRAP – Reps)
TEAMS OF 3:
Divide Work As Needed, 1 Person Working At A Time

12 Min AMRAP
80 C2B
80 Bar Facing Burpees

Max Effort Deadlifts 225/155
* Score Deadlifts

-Rest 2 Min-

10 Min AMRAP
120 Sit Ups
30 Wall Climbs

Max Effort Front Squats (From Ground) 185/135
*Score Front Squats

-Rest 2 Min-

8 Min AMRAP
200 DU’s
30 Bar Muscle Ups (Scale As Needed)

Max Effort Power Clean 135/95
*Score Power Cleans

-Rest 2 Min-

6 Min AMRAP
40 Box Jumps
20 HSPU’s (Scale As Needed)

Max STO 115/75
*Score STO

-Rest 2 Min-

4 Min AMRAP
50 Front Rack Lunges 95/65

Max Power Snatch 95/65
*Score P Snatch

December 7, 2018

12/7/2018

Metcon
Metcon (AMRAP – Reps)
15 min ascending ladder:
1 HSPU
1 Back Squat 135/95 or 155/115
1 burpee
2 HSPU
2 Back Squat
2 Burpees
3
3
3
so on and so forth.

see how far you can get in 15 min.

Weightlifting
Back Squat (5×8)
60,65,70,75,75+

December 6, 2018

12/6/2018

Metcon
Metcon (Time)
partner wod for time:
Buy in: 80 situps
20,18,16,14,12,10,8,6
Cal row
KBS 53/35
Over the Rower Burpees
Buy Out: 60 sit ups

split work as needed

Core Work
Warm-up
Double rack KB front rack hold, aiming for 3 min x 3 rounds.
53/35

holy core and shoulders 🙂

December 5, 2018

12/5/2018

Metcon
Metcon (Time)
3 rounds for time:
15 cals on bike
15 DB cleans 53/35
3 Rope climbs

If classes are big, split groups up into heats

December 4, 2018

12/4/2018

Metcon
Metcon
Emom 10 min:
1 hang power snatch
1 power snatch
1 squat snatch

rest 3 min

Every 90 sec for 12 rounds:
1 power clean
1 clean
1 jerk

build in weight as needed.

CGX CrossFit get started today!