wod

Friday – December 27, 2019

Metcon: “Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Chest To Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)


Thursday – December 26, 2019

Metcon: “Punching Bag”
5 Rounds- 3 min amrap:
10 Power Cleans (95/65)
20 Double Unders
10 Front rack reverse lunges (95/65)
20 Double unders

Rest 1:00 between rounds


Wednesday – December 25, 2019

GYM CLOSED

Merry Christmas 🎄


Tuesday – December 24, 2019

Metcon: “12 Days of CrossFit”
For Time:
1 Thruster (125/95)
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 wall balls (20/14)
12 push jerks (135/95)


Monday – December 23, 2019

Metcon: “Dopamine”
Every 5:00 for 25:00
20/14 Calorie Row
20 by 10m shuttle sprint
40 Air Squats


Friday – December 20, 2019

Strength:
Thruster
10 minutes to Build to a heavy single

Metcon: “Blitzen”
5 Rounds: Teams of 2
40/30 Calorie Row
20 Thrusters (115/85)


Thursday – December 19, 2019

Metcon: “Eighth Grade”

Tabata: 8 RDS :20 on/ :10 off
Kettlebell swings (53/35)
Assault Bike Calories
Dumbbell box step ups (53/35)
Push-ups


Wednesday – December 18, 2019

Metcon: “Happy Hour”
3 Rounds:
12 Power Cleans (135/95)
12 Chest To Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar


Tuesday – December 17, 2019

Strength:
Hang Power Snatch
Build to a heavy set of 3

Metcon: “Castaway”
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatch (115/85)


Monday – December 16, 2019

Metcon: “Wonderwall”
For Time:
60 Doubles Unders, 30 Burpees
60 Double Unders, 30 Wall Balls (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wall Balls (20/14)
60 Double Unders, 30 Burpees


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