CrossFit WOD, December 6, 2019

By | WOD

Brownies

Announcements
TEST Week. We will be starting a NEW cycle and programming method next week. Exciting news to follow this week. Go hard this week, we’ll be testing again in 3 months!

Weightlifting
Shoulder Press (1 Rep Max)
*15min to find your 1RM Press

Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

*2x Singles

CrossFit WOD, December 5, 2019

By | WOD

Pecan Pie

Announcements
TEST Week. We will be starting a NEW cycle and programming method next week. Exciting news to follow this week. Go hard this week, we’ll be testing again in 3 months!

Weightlifting
Front Squat (1 Rep Max)
*15min to find your 1RM from the Rack

Metcon
Metcon (AMRAP – Reps)
3R
90sec AMRAP
10 T2B
Max Rep HSPU Time Remaining
Rest 30sec

Rest 3min

3R
90sec AMRAP
12 Ring Dips
Max Rep Strict Chin Ups Time Remaining
Rest 30sec

Rest 3min

3R
90sec AMRAP
18 KB American KB @ 53/35
Max Push Up Time Remaining
Rest 30sec

*Score is total reps of each Max Movement per couplet
*Do all 3R of couplet before resting the 3min and moving to the next one

CrossFit WOD, December 4, 2019

By | WOD

Blueberry Cobbler

Announcements
TEST Week. We will be starting a NEW cycle and programming method next week. Exciting news to follow this week. Go hard this week, we’ll be testing again in 3 months!

Metcon
Metcon (AMRAP – Reps)
Tabata Bike Cals; 20sec on/10sec off

*Score is MAX Cals
*Don’t Sanbag it
Metcon (Time)
40cals Assault Bike
30 Wall Ball @ 20/14
15 Power Cleans @ 155/105
30 Wall Ball @ 20/14
40cals Assault Bike

*Retest from 8/28

CrossFit WOD, December 3, 2019

By | WOD

Apple Pie

Announcements
TEST Week. We will be starting a NEW cycle and programming method next week. Exciting news to follow this week. Go hard this week, we’ll be testing again in 3 months!

Metcon
Metcon (AMRAP – Reps)
Tabata KB Snatches; 20sec on/10sec off

*Use the same arm for the full round
*Switch arms each round (4 each)
All the Stuffing (Time)
5 Rds

400 M Run
10 Power Snatch 115/85

CrossFit WOD, December 2, 2019

By | WOD

Cheesecake

Announcements
TEST Week. We will be starting a NEW cycle and programming method next week. Exciting news to follow this week. Go hard this week, we’ll be testing again in 3 months!

Weightlifting
Back Squat (1RM)
15min to find your 1RM BKSQ from the Rack
Bench Press (1RM)
15min to find your 1RM Bench Press
Deadlift (1RM)
15min to find your 1RM Deadlift

CrossFit WOD, December 1, 2019

By | WOD

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10/6 Cal Bike
5 Inchworms + Push-Up
10 Plank Walkouts*
10 DBL DB Curl to Press
10 DB DL
*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.

Strength
Bench Press (10-8-6-8-10)
10-8-6-8-10
Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
2 DBL DB Snatch (45/30)|(35/20)
2 DBL DB Hang Squat Clean
2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks

Score is combined rounds and reps from both AMRAPs.

CrossFit WOD, November 30, 2019

By | WOD

Gravy

Metcon (Time)
With a Partner for Time

10-9-8-7-6-5-4-3-2-1
Deadlifts 155/115lbs
100M Run

*Each partner does 10-1, one partner holds dead hang from rig while the other deadlifts. Dead hang ends once deadlift reps are complete.

CrossFit WOD, November 29, 2019

By | WOD

Mashed

Shoulder Press (5-5-5 @ 60-70-80%)
Percentages are based off of your 1RM.

Record weights to comments.

Metcon (AMRAP – Reps)
12 Minute AMRAP

3,6,9,12,15…
Push Press 95/65lbs
Toes to Bar
Box Jumps 24/20"

CrossFit WOD, November 28, 2019

By | WOD

Thankful

Metcon (Time)
With A Partner:

Part A:
EMOM for as long as possible

Minute 1: 1 Power Clean 95/65lbs + 1 Burpee
Minute 2: 2 Power Cleans + 2 Burpees
Minute 3: 3 Power Cleans + 3 Burpees
*You Go I Go Style – Both partners need to finish 1+1 in minute 1, 2+2 in minute 2, etc. Your EMOM is over when both partners cannot finish their respective reps for that minute.

REST 5 MINUTES, then:

8 Rounds Alternating for Time:

5 Power Cleans 135/95lbs
30 Double Unders
200M Row

*Partner B rests while Partner A works.

CrossFit WOD, November 27, 2019

By | WOD

Pie

Back Squat (5-5-5 @ 60-70-80%)
Percentages based off of your 1RM.

Records weights to comments.

Metcon (Time)
4 Rounds for Time

30 Wallballs 20/14lbs
20 Sit Ups
10 Bike Cals

Come Join Us! Your First Class Is FREE! Click the Link to Sign Up Today!