WOD

January 4, 2019

1/4/19

Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

Weightlifting
Shoulder Press (Weight)
Find 1RM

January 2, 2018

1/2/19

Metcon
Metcon (AMRAP – Reps)
AMRAP

3 Min/Round 3 Rounds

10 Power Cleans 155/105
5 STO 155/105
Max Effort Sit Ups Remaining Time
Rest 1 Min.

*Score Sit Ups

December 31, 2018

12/31/2018

Metcon
Metcon (Time)
"12/31 New Years Eve Wod":
31 Push Press 75/55
31 Pullups
31 Snatches
31 Situps
31 Toes to Bar
31 Push ups
31 box jumps 24/20
31 back squats 75/55
31 unbroken double unders/93 singles
31 thrusters 75/55
31 lunges
31 burpees
then 365 m row

If you break on Double unders, you must start over for those who have double unders. If you are working on them, continue to work and just accumulate 31 double unders 🙂

December 28, 2018

12/27/2018

Weightlifting
Snatch work ((1+1+1+1) x 5 )
snatch push press + snatch balance + OHS + snatch balance

Weightlifting
Front Squat (5 x 5 )
working up in weight

Weightlifting
3 sets (Weight)
3 sets of:
KB Goblet squat holds step ups x 20 ( 10 steps each leg)
1 min of weighted Plank holds ( weight on your back)

do these with a partner and partner can put weight on and off back

December 27, 2018

12/27/2018

Metcon
Metcon (5 Rounds for reps)
Every 4 min for 20 min ( 5 rounds)
10 hang power cleans 95/65
20 box jump overs 24/20
30 wall balls 20/14

Rest remaining time after work complete

each round is scored.

December 26, 2018

12/26/2018

Metcon
Metcon (Time)
3 rounds for time:
10 bar /ring muscle ups
30 DB/kb snatches 50/35 ( if classes are big, some can have KB some can have DB)
20 Alt pistols ( 10 each leg)
400 m row/200 m run if its nice out

if no muscle ups, scale to pull ups

December 24, 2018

12/24/18

Metcon
Metcon (Time)
HO-HO-HO

Angie-Christina-Elizabeth

Teams Of 2 for time:

Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Then

Christina
3 Rounds
500 M Row
12 Deadlift (Body Weight)
21 Box Jumps 24/20

Then

Elizabeth
21-15-9
Squat Cleans (135/95)
Ring Dips

December 21, 2018

12/21/2018

Metcon
Metcon (Time)
"12 Days of Christmas"
1 Sumo DLHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55
6 KB Swings 53/35
7 Pull ups
8 Knee To Elbows
9 Box jumps
10 Double Unders
11 Burpees
12 OH walking lunges 45/25 plate

Like the song 12 days of christmas. complete each exercise in ascending order, then work back down to 1 adding 1 exercise per round.
Ex:
1; 2-1; 3-2-1; 4-3-2-1 etc for a total of 364 reps.

December 20, 2018

12/20/2018

Metcon
Metcon (Time)
Teams of 3:
6 rounds each person

15/10 cal bike
10 power cleans 135/95*

* partner 1 goes through 1 rd, then partner 2, then partner 3… continuing until each partner goes through 6 rounds.
Power Cleans need to be touch and go weight. So adjust weight as needed.

Core Work
Sit-ups (max effort in 5 min with your team mates )
5 min clock for team to accumulate max effort sit ups. One person working at at time.

CGX CrossFit get started today!