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Category: W.O.D.

CrossFit WOD, January 2, 2021

January 2, 2021
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Partner WOD 12/9/17

30:00 Pre-Game AMRAP (AMRAP – Rounds and Reps)
Partner or Teams
Break up how you like

100 Cal Row
100 OHS 95/65
100 Push-ups
100 DU/SU
100 Situp

CrossFit WOD, January 1, 2021

January 1, 2021
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Nate

Warm-up
Row 400 Then
2 rounds of
10 push up
10 light kb swings
10 air squats

Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Stranger Things KB (AMRAP – Reps)
20:00 AMRAP
3 WALLBALLS
3 AKB 53/35
3 cal row
Then 6 each
9 each
Etc. up by 3 each until 20:00 up
Score total reps
Stranger Things (AMRAP – Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
…
Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

CrossFit WOD, December 31, 2020

December 31, 2020
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Legs?…What Legs?

Warm-up
2 Rounds
10 air Squats
100 m run
20 lunges
100m run

Mobility
1:00 Standing Straddle
:30 Sampson each side
then 1:00 bottom of squat
2k Row (Time)
Max Effort 2k Row
Legs? …. What legs? (Time)
4 RFT of:
400m Run
30 Air Squats
Rx+ = 50 Air Squats

CrossFit WOD, December 30, 2020

December 30, 2020
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Snatch n Jump

Warm-up
6:00 AMRAP
run 200 then
5 PVC Good Mornings
2 inch Worm with push-up
5 Air Squat

Mobility
Legs up (Like wall straddle but legs straight up)
Roll Hamstrings, lacross ball bottom of feet

Weightlifting
15:00 time cap
Deadlift (5x5x5x5)
60% of 1RM

Metcon
25:00 time cap including rest periods. If not done, you’re done. Score what is completed.
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

Time including rests
Should be all unbroken so scale accordingly

CrossFit WOD, December 29, 2020

December 29, 2020
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Double Clean

Warm-up
7:00 AMRAP
Row 250 then AMRAP
10 Push up
10 Mountain Climbers
20 DU or SU

Mobility
:30 Thread the Needle each side
:30 Lacrosse Scap Smash
x2
Then 1:00 Thoracic Foam Roll

Weightlifting
15:00
Shoulder Press (3-3-3-AMRAP)
75%

Metcon
Double Clean (AMRAP – Rounds and Reps)
12:00 AMRAP
2 Power Clean 135/95#
10 Double Under
4 Power Clean
20 Double Under
6PC
30 DU
8PC
40 DU…….

Rx + 185/135

CrossFit WOD, December 28, 2020

December 28, 2020
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300

Warm-up
6:00
Run 400m once
Then rounds
: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, 2020

December 24, 2020
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Partner Christmas Eve

Partner Christmas Eve 2020 (AMRAP – Reps)
35:00 Cap
50-40-30-20-10
Bike cals
KB Hang high pull
Pushups
With remaining time max # of AKB 53/35
Score is # of swings done
Rx + do it all alone

CrossFit WOD, December 22, 2020

December 22, 2020
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Snatch, WB, Cal Row

Weightlifting
Snatch (1 heavy)

Metcon
Snatch, Wallballs, Calorie Row (Time)
For Time:
4 rounds of:
8 Power Snatch 95/65#
10 Wallballs
12 Calorie Row
REST 3:00
3-6-9-12 reps of:
STOH 95/65#
Back Squat
RX+ = 135 /95#
*Score includes 3:00 Rest