CrossFit WOD, December 31, 2019

Aleve

Gymnastics
Max String T2B (Max reps)
Take 3 attempts to get your max unbroken T2B

Metcon
Aleve (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

CrossFit WOD, December 30, 2019

Fight or Flight

Weightlifting
Front Squat (1×3)

Metcon
Fight or Flight (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

CrossFit WOD, December 28, 2019

Perfect Bar

Perfect Bar (Time)
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

Team of 2 do 2/3
Alone do 1/3

CrossFit WOD, December 27, 2019

Water Weight

CompTrain
Water Weight (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

CFB Metcon
Snatch n Jump (Time)
15-12-9
Power Snatch 95/65#
Box Jump 24/20
rest 3 minutes
12-9-6
Power Snatch
Box Jump
rest 3 minutes
9-6-3
Power Snatch
Box Jump

rx+ 115/75

CrossFit WOD, December 26, 2019

300

CompTrain
Home Alone (AMRAP – Rounds and Reps)
AMRAP 19:
12 Burpees
25 Air Squats

CFB Metcon

Warm-up
6:00
Run 400m once
Then rounds
10 pace bear crawl
:30 bar hang
5 air squat
10 sit-ups

Mobility
:30 Sampson each side
1:00 foam roll hip flexors
X3

Weightlifting
Back Squat (5-5-5-5-5)
60% Across

Metcon
300 Reps (Time)
For time
300 total reps:
KB swings 44/26#
Goblet Squats
SDHP
RX+ = 53/35#

CrossFit WOD, December 24, 2019

12 Days of Crossfit

CompTrain
12 Days of Crossfit (Time)
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

CrossFit WOD, December 23, 2019

Dopamine

CompTrain
Dopamine (Time)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike

Score the slowest of the rounds

CFB Metcon
Festivus Holiday Wod (Time)
2 rounds
12 Burpees
23 Calorie row
20 Sit-ups
17 Push-ups

Rx+ 4 rounds

CrossFit WOD, December 21, 2019

Scrooged

Metcon
Scrooged (AMRAP – Rounds and Reps)
Partner alternate movements #1 does 10 box jump #2 does 10 pullups and so on

AMRAP 30
10 Box Jumps 24/20
10 Pull-ups
10T2B
10 Thrusters 95/65
10 Hang Power Cleans
10 Goblet Squats 53/35#
10 AKB
10 Wallball 20/14
10 Burpees