CrossFit WOD, December 9, 2019

Power Move

Weightlifting
Overhead Squat (1×1)
Build to a heavy single

Metcon
Power Move (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

CrossFit WOD, December 7, 2019

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 6, 2019

Outside the Box

Metcon
Outside the Box (AMRAP – Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

If doing solo you will rest :30 round 1
then add :10 rest to each round
score is total # of BBBJ at the end of 30:00

CrossFit WOD, December 5, 2019

Mood Swing

Weightlifting
Deadlift (1RM)

Metcon
Mood Swing (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Bike or row
12 Kettlebell Swings (70/53)
2 Rope Climbs

CrossFit WOD, December 4, 2019

Low Tide

Metcon
Low Tide (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

CrossFit WOD, December 3, 2019

Little Dipper

Weightlifting
Pressing Complex (1×1)
1 Push Press
2 Push Jerk

Metcon
Little Dipper (Time)
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

CrossFit WOD, December 2, 2019

Flintstones

Metcon
Flintstones (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40/30 Cal Bike or Row
30 Toes to Bar
20 Dumbbell Snatches (70/50)