Wod

CrossFit

12-18-2018
12182018
Weightlifting
Back Squat (2-2-2-2-2-2-2)
Metcon
Metcon (Time)
5 Rope Climbs
15 Back Squats 225/155
30 HSPU
40 Calorie Row

CrossFit

12-17-2018
12172018
Metcon
Metcon (Time)
18-15-12-9-6-3

Burpees over Bar (lateral)
Pullups
S2OH 115/75#

Cash Out
400m Run (Time)
Max Effort 400m Run

CrossFit

12-16-2018
12162018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

12-15-2018
12152018
Metcon
Metcon (AMRAP – Rounds)
Every 2 minutes, for 20 minutes:

20 Air Squats
20/15 Calories Rowing

Weightlifting
Thruster (Take 10 min to find your 1RM)

CrossFit

12-14-2018
12142018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
12.10.2018 | MONSTER MASH

For time:
15 Clean & Jerks, 135/95
30/20 Calories, Bike
15 Clean & Jerks, 135/95

CrossFit Linchpin Test 6
4 Rounds: 21 Wallballs, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups

For time:
10 Deadlifts, 275/185
1000m Row
10 Deadlifts, 275/185

*Rest 5 minutes between workouts.

CrossFit

12-13-2018
12132018
Metcon
Metcon (Time)
5 Rounds

15 Bench Press 135/85
15 T2B
45 Air Squats

Cash Out
Glute-Ham Raises (3×10)

CrossFit

12-12-2018
12122018
Metcon
Metcon (Time)
1mi Assault Bike, then

10 Rounds:

7 HSPU
21 Double Unders

Cash Out
L-Sit (Accumulate 1-2 min)
https://www.youtube.com/watch?v=DemH-mw1O9I&feature=youtu.be
Support your body, using only your hands, with your legs held perpendicular to the ground. L-sits can be performed using various apparatus including the floor, rings, parallel bars, and parallettes.

CrossFit

12-11-2018
12112018
Weightlifting
Overhead Squat (3-3-3-3-3)
Metcon
Metcon (Time)
45 Deadlifts 115/75#
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

CrossFit

12-10-2018
12102018
Metcon
Metcon (Time)
4 Rounds:

400m Run
20 Pull-ups
10 Ring Dips

Weightlifting
Front Squat (4-4-4-4-4)

CrossFit

12-09-2018
12092018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

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