WED
Warm-up
Metcon (Time)
4 RDS
20 DB POWER SNATCH 20/30
40 DUBS
20 LUNGES IN PLACE WITH DB
40 SIT UPS
400 MT RUN
20 DB POWER SNATCH 20/30
40 DUBS
20 LUNGES IN PLACE WITH DB
40 SIT UPS
400 MT RUN
CrossFit WOD, December 11, 2018
TUESDAY
Warm-up
Metcon (Time)
200 MT FARMERS CARRY 35/55
40 FRONT SQUATS 65/95
20 BURPEES
30 FRONT SQUATS
15 BURPEES
20 FRONT SQUATS
10 BURPEES
10 FRONT SQUATS
5 BURPEES
40 FRONT SQUATS 65/95
20 BURPEES
30 FRONT SQUATS
15 BURPEES
20 FRONT SQUATS
10 BURPEES
10 FRONT SQUATS
5 BURPEES
200 MT FARMERS CARRY
CrossFit WOD, December 10, 2018
MONDAY
Warm-up
HELEN (Time)
3 RDS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS
LIGHT GRACE
30-CLEAN AND JERK 85/115
Metcon
COACHES CHOICE
EXTRA CREDIT
SLED PULL
EXTRA CREDIT
SLED PULL
CrossFit WOD, December 8, 2018
BATTLE OF THE BOXES !!!! COME CHEER US ON!
Warm-up
Metcon (Time)
4 RDS
15 D/L 95/135
10 HANG POWER CLEANS
5 FRONT SQUATS
400 MT RUN
15 D/L 95/135
10 HANG POWER CLEANS
5 FRONT SQUATS
400 MT RUN
CrossFit WOD, December 7, 2018
FRIDAY
Warm-up
Metcon (Time)
BUY IN
1 MILE
1 MILE
4 RDS
20 DUBS
10 TOES TO BAR
BUY OUT
800 MT RUN
Metcon (Time)
BUY IN
1 MILE
1 MILE
4 RDS
20 DUBS
10 TOES TO BAR
BUY OUT
800 MT RUN
CrossFit WOD, December 6, 2018
THURSDAY
Warm-up
Metcon (Time)
2 RDS
12 SQUAT SNATCHES
6 HSPU (RX+ STRICT)
12 SQUAT SNATCHES
6 HSPU (RX+ STRICT)
2 RDS
10 STOH
5 RING DIPS ( RX+ RING MU)
2 RDS
14 POWER CLEANS
7 BOX JUMPS ( RX+ 24/30)
RX 75/115
RX+ 95/135