CrossFit WOD, December 31, 2018

Dumpster Fire

Metcon
Dumpster Fire (Time)
Every 2:00 for 10 rounds
10 Cal Row
12 AKB 53/35
14 air squats

Score slowest time
Midline
2 Rounds
50 GHD
30 pausing hip raises
10 glute ham raises
Rest 3:00 between sets

Skill
HSPU SKILL

CrossFit WOD, December 29, 2018

Partner 2/14/18

Metcon
Partner Row, Burpee, Row, Box Jump, Row, KB Swings (AMRAP – Rounds and Reps)
AMRAP in 20 minutes of:
20 Calorie Row
20 Burpees
30 Calorie Row
30 Box Jumps 24/20”
40 Calorie Row
40 WallBalls 20/14#
50 Calorie Row
50 Kettlebell Swings 53/35#
Notes: Only one person works at a time. Split the work up evenly

CrossFit WOD, December 28, 2018

12 EMOM HS Walk/Double KB Front Rack Hold

Weightlifting
25:00 Cap
Back Squat (5-3-3-2-2-2)
post heaviest set

Skill
HSPU Skill work Nov 2018 (AMRAP – Reps)
EMOM for 6 minutes:
2-5 Pseudo planche push-ups *note the placement of shoulders in relation to the wrists in video
10 Second planche lean

Scaled Options:
1. Regular push-up + planche lean.
2. Push-up with hands on plates/box/bench + plank hold.

Metcon
HS Walk + KB Hold
12 EMOM
Even- 50′ HS Walk
Odd- :40 Double KB Front Rack Hold

CrossFit WOD, December 26, 2018

Fran and more

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Skill
T2B. December Skill (AMRAP – Reps)
Complete 3 sets of:
30 Second AMRAP Straight Leg Toe to Bar
1 Minute rest between sets.

Metcon
Strictly Business (6 Rounds for reps)
EMOM 24:00
1- 15/12 Row
2- :30 max HSPU
3- 15/12 Row
4- :30 max strict pull-up

score us total HSPU+PULLups each round (6 scores)

CrossFit WOD, December 24, 2018

12-24-18

Metcon
12/24/18 (Time)
6 Rounds
Run 200m
12 Box Jumps 24/20
24 Double unders
18 Slamballs

Rest 3:00

Metcon
12-24-18 Push Jerk/Pull Up (Time)
12-24-18
Push Jerk 115/75
Pull-up

CrossFit WOD, December 22, 2018

12 Days of Christmas

Metcon
12 Days of Christmas (Time)
"12 Days of Christmas”
This WOD is completed just like the song!!
Rx = 95/65# Merry Christmas
1 Shoulder Press
2 Front Squat
3 Push Press
4 Back Squat
5 Push Jerks
6 Hang Power Cleans
7 Deadlifts
8 Barbell Push-ups
9 SDHP
10 Lateral Bar Hops
11 Squat Cleans
12 Power Snatch
Rx+ = 115/75#
12 Days Bodyweight version (Time)
12 Days of Christmas (Bodyweight)

1 burpee
2 box jumps
3 pull-ups
4 push-ups
5 lunges each side
6 Squat jumps
7 sit-ups
8 wall balls
9 slamballs
10 mountain climbers
11 calorie Row
12 RKB 44/26#

CrossFit WOD, December 21, 2018

Tabata Times Three

Metcon
Tabata Times Three (3 Rounds for reps)
Tabata air squats
Tabata AKB 53/35#
Tabata Burpees

Each tabata once. Not 3 of each.
Score each tabata

CrossFit WOD, December 20, 2018

Rage

Metcon
Rage (AMRAP – Reps)
Every 2:00 for 5 Rounds
75 double unders
Max rep power cleans 155/105#

Skill
HSPU Skill Work
EMOM for 6 minutes:
3x 4sec Lower Down Negatives + 3 Deficit Kipping HSPU
(if no HSPU – 4 Negative HSPUs off the wall or A-Frame off a box)

CrossFit WOD, December 19, 2018

Push Press/Split Jerk EMOM

Metcon
Push Press/Split Jerk EMOM (Weight)
12:00 EMOM
2 Push Press + 1 Split Jerk

Skill
C2B SKILL Nov 2018 (5 Rounds for reps)
5 Sets
3 Strict supine grip C2B
Hold Chin over bar for 2 seconds
3 Second descent
Then immediately pull
Rest 1:00 Between sets

Scaled option
1. Use band that is challenging
Yet allows for Rx cadence