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Month: December 2018

CrossFit WOD, December 31, 2018

181231 Warm-up 2 Rounds 36 Walking Lunges 6 Inch Worms 10 Banded Good Morning Wrist Stretches Proper KB Deadlift Form + Farmer Carry Shoulder Position Metcon (Time) 3 Rounds 200′ Farmer Carry 88/70 (4 x 50′ down and back) For time. Let’s end the year well! This is as far as last year’s baggage gets…
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CrossFit WOD, December 29, 2018

181229 Vince x 30 (Time) 30 HSPU 12 sq. Snatch 185/125 29 T2B 19 power clean 185/125 88 double under 30 HSPU

CrossFit WOD, December 28, 2018

181228 Warm-up Warm up *there are a lot of complicated movements here. make sure to scale appropriately! Metcon (Time) Row 100/80 Cals HR Push Up x 80 DB Step Up x 60 (50/35lb.DB) SDHP x 40 (135/95) Ring Dip x 20 *35 Time Cap

CrossFit WOD, December 27, 2018

181227 Warm-up Tabata Air squat (first 2 rounds with band around knees) Banded Shuffle 10 Explosive Jumps out of squat Back Squat (4 4 4 4 3 3) superset with 2 explosive box jump (don’t build high enough where you could fail) Metcon (Time) 35 Backsquats (225/155) (every minute do 6 burpees to bar) time…
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CrossFit WOD, December 26, 2018

181226 Warm-up 30 Walking Lunges 25 Calf Raises Play ground Skip, A-Skip 2:00 Single Under Practice 2:00 Double Under Practice Bench Press Demo Bench Press (4 4 4 4 4) work up to a heavy 4 rep Annie (Time) 50-40-30-20-10 Double-unders Sit-ups RX = you must touch a dumbbell laying flat on the ground in…
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CrossFit WOD, December 25, 2018

181225 Metcon (Time) 50 Push Ups 50 Air squats 50 Jumping Alternating Lunges (total) 50 Tripod Push Ups (this is the normal HSPU progression) have fun doing a workout from home! maybe coach some family members up and have them do it with you! Warm-up Home WoD Stationary Inch Worm x 5 Sexy Bear x…
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CrossFit WOD, December 24, 2018

12 Days of WoDmas 12 Days of WoD-MAS (Time) 12 Days of WoD-MAS! 1. A burpee and a jumping pullup 2. Two front squats 3. Three bars of death (OK, just a deadlift, a clean and a jerk.) 4. Four Pistols (on each leg) 5. Five slow descend Push Ups (on golden rings) 6. Six…
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CrossFit WOD, December 22, 2018

181222 Deadlift (4 4 4 4 4) every :90 do 4 reps of deadlifts. they don’t need to be unbroken. try for 75% through all sets only if form remains intact. Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft. rope 20 box jumps…
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CrossFit WOD, December 21, 2018

181221 Warm-up Warm Up DB Bench Press (6 6 6 6) Work up in weight Superset with Front Squat using same weight Metcon (Time) 21 DB Thrusters 50/35 8/6 Bar Muscle Ups 15 DB Clean and Jerk 6/4 Bar Muscle ups 9 Thrusters 4/2 Bar Muscle ups

CrossFit WOD, December 20, 2018

181220 Warm-up Roll 8 Min Directed Stretching Metcon 3 Rounds (15 Min) 6 ea. Windmills 2 ea. TGU 20 Walking Lunges X Strict Pull Up Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Sit Ups 3 Wall Walks