CrossFit WOD, December 19, 2020
12.19.2020Back Squat (3-3-max 87%)Metcon (Time)4 RFT 30 Double Unders 12 Power Snatch 75/55 (rx+) 95/65 12 OH Lunge
12.19.2020Back Squat (3-3-max 87%)Metcon (Time)4 RFT 30 Double Unders 12 Power Snatch 75/55 (rx+) 95/65 12 OH Lunge
12.18.2020Fri-Yay! We did this back on 2.21.2020 - see how those Gainz are coming!Metcon (AMRAP - Rounds and Reps)35 min amrap 50 KB Swing 35/26 [...]
12.17.2020Clean and Jerk (4x2 85+%)Metcon (Time)For Time 1000 M row 15 Power Cleans 115/75 (rx+) 155/105 15 Push Ups 15 Front Squats 15 Push Ups [...]
12.16.2020Candy's Bday wod (bday was 12/15) Cheers to Candy, who has been consistent with her Monday, Wednesday, Friday 10:30am workouts for almost a decade!Front Squat [...]
12.15.2020Accessory Work4x 10 Back extension 10 Banded Hamstring Curl 10 Band leg etension 20 ft each direction banded leg walkFran (Time)21-15-9 Thrusters, 95# / 65# [...]
12.14.2020Deadlift (3,3,max 87%)Metcon (Calories)2 min assault bike OR ski erg for calories 2 minute restMetcon (AMRAP - Rounds and Reps)2 min amrap 5 burpee box [...]
12.13.2020Accessory Work3x 8 Band Pull Aparts 8 Zottman Curls 6 Cuban Press 8 Knees to floor sissy squatsMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: [...]
12.12.2020Back Squat (5,5,Max 85%)Metcon (AMRAP - Rounds and Reps)13 min AMRAP 10 Power Snatch 75/55 5 Burpees over the bar
12.11.2020repeat of 1.24.2020 - how much did you improve?Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch [...]
12.10.2020Accessory Work3x 4 ATYT 6 Prone Shoulder Press 6 Hinge ReachPush Press (5,5, max 85%)Metcon (Time)3 RFT 10 HPC 95/65 + 135/95 8 bar facing [...]