CrossFit WOD, December 7, 2019
12.7.2019Back Squat (3 @ 70%, 3 @ 80%, max @ 90%)Metcon (AMRAP - Reps)3 min amrap 10 wall balls 20/14 10 med call cleans 2 [...]
12.7.2019Back Squat (3 @ 70%, 3 @ 80%, max @ 90%)Metcon (AMRAP - Reps)3 min amrap 10 wall balls 20/14 10 med call cleans 2 [...]
12.6.2019Nate (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, [...]
12.5.2019Warm-uptabata handstand Pendlay Row (4x6)Metcon (AMRAP - Rounds)16 min emom 1. 6 HSQ, 6 S2OH 60% of C&J 2. 6/5 calorie bike, 6 burpees (rx+) [...]
12.4.2019Skill Worksnatch 3x3 HP 50% 3x3 OHS 60% 3x2 H squat 65% 3x2 Full 75%Snatch (full 3x1 85%)Metcon (Time)5 RFT 8 OHS 75/55 (rx+) 95/65 [...]
12.3.2019Deadlift (3@70%, 3 @ 80%, max reps 90%)Metcon (AMRAP - Reps)1:30 on 1:00 rest 4 KB Deadlift 53/35 (rx+) 70/53 4 feet farmers carry (score [...]
12.2.2019Skill Workring Muscle Ups False Grip pull ups/dips work on skill and strength 6x3 of Your progressionMetcon (AMRAP - Rounds and Reps)12 min amrap 5 [...]
12.1.20191 class today 8:30amShoulder Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Rounds and Reps)15 min amrap 6 DB C&J left hand 30/20 (rx+) 50/35 [...]
Day 30: Be Proud of yourself! You completed the challenge.Now go have an amazing workout!
11.30.20191 class today 9amFront Squat (5@65%, 5@75%, max 85%)Metcon (AMRAP - Rounds and Reps)10 min amrap 8 KB Kayakers 35/26 (rx+) 53/35 10 Toes to [...]
Day 29: While in a state of gratitude, do 65 burpees. At the very least be thankful you're healthy enough to do the burpees!