WOD Blog2019-09-11T18:20:45-04:00

WOD BLOG

Daily workouts, news and information

912, 2019

Monday, December 9th, 2019

Strength

Thrusters
5×5 (+lbs)

Conditioning

5 Rounds
10 Pull-ups
10 Box Jump Overs (30/24)
10 Double DB Front Squats (50/35)

812, 2019

Sunday, December 8th, 2019

Conditioning

30min EMOM
1. 12-15/9-12 Calorie Row
2. 12 Plank to Forearm
3. 12-15/9-12 Calorie Assault Bike
4. 12 V-ups + 12sec Hollow Hold
5. 12-15/9-12 Calorie Ski
6. 12 Arch-ups + 12sec Arch Hold

712, 2019

Saturday, December 7th, 2019

4th Annual Ugly Sweater and Holiday Party!

“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift

612, 2019

Friday, December 6th, 2019

Gymnastics

10min EMOM
1. 12-16 Pistol Squats
2. 30sec Max Rope Climbs/Pegboard

Conditioning

21min AMRAP
18 Wall Balls (20/14)
15 Burpees [no jump]
12 DB Hang Power Clean & Jerks (50/35)
9 Knees to Elbow

512, 2019

Thursday, December 5th, 2019

Strength

3 Rounds (not for time)
8-10 Tempo Pendlay Rows (+lbs) [21X1]
8-10 Incline DB Bench Press (+lbs)
*Rest 2min Between Rounds*

Conditioning

75 Double Unders
50 V-ups
25 Sumo Deadlift High Pulls (75/55)
75 Double Unders
50 Tuck-ups
25 Sumo Deadlift High Pulls (75/55)
75 Double Unders
50 Sit-ups
25 Sumo Deadlift High Pulls (75/55)

412, 2019

Wednesday, December 4th, 2019

Conditioning

A) 15min AMRAP
6 Power Snatches (135/95)
12 Back Rack Lunges (135/95)
9 Pull-ups
12 Push-ups

B) Banded Sprints
5x100ft

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