CrossFit WOD, December 21, 2021
12.21.2021Overhead Squat (3@70%, 3@80%, max @ 90%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
12.21.2021Overhead Squat (3@70%, 3@80%, max @ 90%)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
12.20.2021Push Press (3@70%, 3@80%, max @ 90%)Metcon (Time)5 RFT 7 DB Cleans 50/35 7 DB Push Press 20 Ft DB Walking LungeAccessory WorkWeight Lifting Class [...]
12.19.2021Warm-up800 m run & dynamic stretchingHill Mile (Time)Hill Mile for TimeMetcon (Time)For Time 1000 M Row 50 Push Ups 50 Lunges w/Plate overhead (elbows locked) [...]
12.18.2021Clean and Jerk (build to heavy single, drop 20% for 3x3)Metcon (Time)For Time 150 KB Swings 50/35 (rx+ 70/53) start every minute with 2 Squat [...]
12.17.021Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian [...]
12.16.2021Shoulder Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Rounds)16 min Emom 1. 15 Thrusters 45/35 2. 12 Push Ups 3. 15 Jumping Squat 45/35 [...]
12.15.2021Warm-up200 M Run/row/ski 50 ft soldier kick, 50 ft side lunge, 50 ft samson 50 ft butt kickers Tabata Wall BallsBack Squat (5@65%, 5@75%, max [...]
12.14.2021Skill Workhandstand work 3x3 Wall Walks 3x30 second handstand hold 3x10 Shoulder taps 3 minutes work on balance (next to wall) Handstand walkMetcon (AMRAP - [...]
12.13.2021Deadlift (5@65%, 5@75%, max @85%)Metcon (AMRAP - Reps)3xs 1 min amrap 1 min off 1. 5 Deadlift 50% & 20 Air Squats 2. 5 DL [...]
12.12.2021Skill Workbench technique - work up to weight - you can use floor pressLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press [...]