Wod

CrossFit

12-13-2019
12132019
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)
12.09.2019 | Monster Mash

“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-ups

3 Rounds for time of:
50 Double-unders
12 Clean & Jerks, 115/80

5 Rounds for time of:
30 Air Squats
20 Sit-ups
10m Handstand Walk

*Rest 5 minutes between workouts.

CrossFit

12-12-2019
12122019
Metcon
Metcon (Time)
30 Deadlifts, 40-50% of 1RM
15 Ring Muscle-ups
20 Deadlifts, 40-50% of 1RM
10 Ring Muscle-ups
10 Deadlifts, 40-50% of 1RM
5 Ring Muscle-ups

Scale to Ring Rows or Pull-ups, and Ring Dips or Bar Dips or Push-ups or Knee Push-ups for each Muscle up.

Cash Out
Metcon (Time)
30 HSPU (strict if possible)
30 Box Jumps 30/24″

*partition any way you want

CrossFit

12-11-2019
12112019
Metcon
Metcon (Time)
7 Rounds

50m Dumbbell Farmer’s Carry
10m Dumbbell Walking Lunge
10 Dumbbell Burpee

Men: Two 50-lb. Dumbbells
Women: Two 35-lb. Dumbbells

Cash Out
Metcon (No Measure)
V-ups, accumulate 50 reps

CrossFit

12-10-2019
12102019
Metcon
Metcon (Time)
3 x 1 Mile Run

70-80% effort level
Rest 3-5 minutes between each.

*scale/modify options – replace each mile with 4800m on AB or 2000m on Rower.

CrossFit

12-09-2019
12092019
Metcon
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Cash Out
Weighted Walking Lunge (1-1-1)
3x50ft, use the heaviest weight you can for each set

CrossFit

12-08-2019
12082019
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

12-07-2019
12072019
Metcon
Metcon (Time)
1000m Row
50 T2B
40 Thrusters 95/65#
30 Burpee Pullup
20 Front Squat 95/65#
10 Bar Muscle Up

CrossFit

12-06-2019
12062019
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)
12.02.2019 | Monster Mash

2 Rounds for time of:
80 Double-unders
40 Air Squats
20 Deadlifts 185/135

15-12-9 reps for time of:
GHD Sit-ups
Ring Dips
Overhead Squats 115/75

9-15-21 reps for time of:
Hang Power Clean 135/95
Burpee, bar-facing

*Rest 5 minutes between workouts.

CrossFit

12-05-2019
12052019
Metcon
Metcon (Weight)
EMOM 20 minutes

Odd: 10 Back Squats 185/135#
Even: 20 Situps

Cash Out
Bulgarian Split Squat (10-10-10)

CrossFit

12-04-2019
12042019
Weightlifting
Clean Pull (5-5-5-5)
80-110% of 1RM Clean
Metcon
Metcon (5 Rounds for time)
5 Intervals, each for time of:

12 Burpees, bar-facing
12 Chest-to-bar Pull-ups
12 Power Clean, 115/75#

*Rest 2 minutes between each.

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