Monthly Archives: December 2019

CrossFit WOD, December 14, 2019

14 Dec 19Warm-upWarm-upRow :20 Easy/ :20 Hard/ :20 Easy For 4 Rounds -Then 3 Rounds For Quality Of: 6 Burpee Pull Ups 6 Pressing OHS 6 Hang Power Snatch (empty bar)MetconMetcon (Time)5 Rounds With Partner (40:00 cap) 800m Row 30 OHS 75/53# 30 Hang Power Snatches 75/53# #1 rows 400m, then #2 rows 400m #1…
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CrossFit WOD, December 13, 2019

13 DECEMBER 19Last day to donate to our Toys for Tots bin is tomorrow!! Please contribute if you can.Warm-upWarm-upAssault Bike 3 Minutes Easy Spin -Then 3 Rounds For Quality Of: 7 GHD Hip Ext 6 Seated DB Strict Press 5 Med Ball CleansWeightliftingHang Power Clean + Jerk (5 x 1 Building)MetconDT (Time)5 Rounds for time:…
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CrossFit WOD, December 11, 2019

11 DECEMBER 19Warm-upWarm-upRow 2 Minutes Easy / :30 Sprint / 1 Minute Easy -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 Close Grip Swings 5 Ring DipsWeightliftingBack Squat (3 x 8 Building)MetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCool DownMobility Quad Smash Lat Smash
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CrossFit WOD, December 10, 2019

10 DECEMBER 19Warm-upWarm-up15 Burpees -Then 3 Rounds For Quality Of: 16 Sit Ups 10 Calorie Ski 6 Kang SquatsWeightliftingMetconKBS -Russian Swing -American Swing -Turkish Get-upsMetconMetcon (AMRAP - Reps)AMRAP 13 Minutes 0:00-6:00 30 KBS 1.5/2pood 30 Calorie Row 6:00-7:00- Rest 7:00-13:00 15 T2B 15 Calorie Assault BikeCool DownPattern Reset 2x8 Air Squats 2x8 Close Grip Swings
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CrossFit WOD, December 9, 2019

9 DECEMBER 19Check the lost and found....it will be donated at the end of the week!Warm-upWarm-upAssault Bike 4 Minutes Easy Spin -Then 3 Rounds For Quality Of: 6 Sampson Stretch 20 DU’s 2 Wall WalksWeightliftingSquat Snatch (Sets of 2)Build To Workout Weight Using Doubles Drop And Reset Quickly MetconMetcon (AMRAP - Reps)5 Rounds 2:00 Each…
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CrossFit WOD, December 6, 2019

6 DEC19Warm-upWarm-up500m Row @ 85% -Then 3 Rounds For Quality Of: 8 Box Jumps 10 Wall Balls :15 Superman HoldWeightliftingClean and Jerk (30 Minutes To Find 1RM )*this is the primary focus for today Metcon1000m Row (Time)Max Effort 1000m RowCool DownCash Out 2x4 Strict T2B 2x:20 Plank Hold
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CrossFit WOD, December 4, 2019

4 DEC 19Warm-upWarm-upAssault Bike 6 Rounds :10 Hard :20 Easy Spin -Then 3 Rounds For Quality Of: 20 DU’s 8 Single Legged KB Deadlifts 4/4 6 Burpee Pull UpsWeightliftingDeadlift (3x3 @ 75% Across ) Meant To Be Somewhat Light, This Is A Maintenance LiftMetconMetcon (Time)For Time 50 Deadlifts 135/95# 50 T2B 50 Wall Balls 50…
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CrossFit WOD, December 3, 2019

3 DEC 19NO PM CLASSES ON FRIDAY (4:45&5:45) NO SATURDAY AM CLASSESWarm-upWarm-upAlternating With A Team Of 3 Ski Erg, 900m Alternating Every 100m -Then 3 Rounds For Quality Of: 2 Broad Jumps 6 Behind The Neck Push Press (pvc) 10 Wall SquatsWeightliftingSplit Jerk (15 min to build to 1RM)MetconMetcon (AMRAP - Rounds and Reps)For Total…
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CrossFit WOD, December 2, 2019

2 DECEMBER 19Warm-upWarm-upRow 3x150 Sprint, With 50m Easy In-between -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 GHD Hip Ext 5 Strict Pull UpsWeightliftingBack Squat (4-3-2-2)MetconMetcon (Time)For Time 500m Row 50 Air Squats 400m Row 40 Air Squats 300m Row 30 Air Squats 200m Row 20 Air Squats 100m Row 10 Air SquatsCool…
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