title

WOD

0 1

12 Dec Dec. 13

CrossFit WOD

a) Every 2 minutes for 12 minutes (alternating movements, 3 rounds each)
40 second Wall Sit
40m Weighted Walking Lunges (weight held at side, build from last week)
b) 10-9-8-7-6-5-4-3-2-1
DB Snatch Right (mod)
DB Snatch Left (mod)
DB Goblet Squat

ETB30

a) AMRAP 12
12/8 Cal. Row
12 DB Strict Press
12 Single Leg V-ups
b) 5 Rounds (30 seconds on/off)
Tuck-ups
READ MORE

Dec. 12

CrossFit WOD a) Every 90 seconds x 12 minutes (8 rounds) 1 Power Clean + 6 Push Press b) For time 12-9-6 Power Cleans (heavy) 3-3-3 Rope Climbs ETB30 EMOM x 12 Min 1: 30 second Max Cal. Row Min 2: 30 Air Squats

1

Dec. 11

CrossFit WOD a) 5 sets (superset) 5 Back Squat (build from last week) 20 Weighted Step-ups (10 each) Rest 2 minutes b) AMRAP 8 15 RKBS (heavy) 50 Double-Unders ETB30 AMRAP 15 200m Run 10 DB Floor Press 10 Goblet Squats 10 Ring Rows 10…

1

Dec. 10

CrossFit WOD AMRAP 20 400/300m Row 20 Power Cleans (light) 400m Run 20 Burpees ETB30 AMRAP 5 10/8 Cal. Row 10 Alternating DB Snatch Rest 1 minute EMOM x 5 10 DB Deadlifts 10 DB Push Press Rest 1 minute 5 Rounds 12 Slamballs 6…

0

Dec. 9

CrossFit WOD 5 RFT 800m Run 30 RKBS (mod) 30 Pull-ups ETB30 AMRAP 18 200m Row/200m Run (alternate each round) 10 Weighted Step-ups (right leg) 10 RKBS 10 Weighted Step-ups (left leg)

1

Dec. 8

CrossFit WOD a) Front Squat (4 x 1.1; Completely rack and rest 15 seconds between reps, 2 minutes between sets) b) 3 RFT 30 Unbroken Wallballs 10 Power Cleans (light) ETB30 EMOM x 12 Min 1: 15 DB Thrusters Min 2: 45 seconds of Double-Unders/Single-Unders…

0

Dec. 7

CrossFit WOD a) EMOM x 10 Min 1: 10 DB Bent Over Row Min 2: 5 Strict Pull-ups (add weight if needed, but unbroken) b) AMRAP 15 20 Sit-ups 10 Push-ups 50 Double-Unders ETB30 AMRAP 15 5 DB Clean and Jerk 7 DB Front Squats…

0