WOD Archive

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)…

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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

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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…

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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…

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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)

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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…

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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…

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Dec. 6

CrossFit WOD a) Every 2 minutes for 12 minutes (alternating movements, 3 rounds each) 30 second Wall Sit 40m Weighted Walking Lunges (weight held at side) b) AMRAP 10 10 Deadlifts (light) 10 Burpee Box Jumps Rest 30 seconds ETB30 20-18-16-14-12-10 DB Snatch 40 Double-Unders

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Dec. 5

CrossFit WOD a) Every 90 seconds x 12 minutes (8 rounds) 1 Power Clean + 8 Strict Press b) 5 RFT (TCO 20) 200m Run 20 Single Arm DB Push Press (10 each, light) 1 Rope Climb ETB30 AMRAP 15 12 Cal. Row 10 Slamballs…

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Dec. 4

CrossFit WOD a) 5 sets (superset) 5 Back Squat 10 Bulgarian Split Squat (each) Rest 2 minutes b) AMRAP 6 3 Power Clean (mod) 6 Pull-ups 12 Wallballs ETB30 AMRAP 18 250m Row 10 Single Arm Thruster (5 L/R) 10 KB Deadlifts 10 Box Jumps

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Dec. 3

CrossFit WOD AMRAP 30 800m Run 50 RKBS (mod) 75 AbMat Sit-ups ETB30 AMRAP 5 (30 seconds on/off) Max Distance Row AMRAP 5 (30 seconds on/off) Max Push-ups AMRAP 5 (30 seconds on/off) Max Ring Rows

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Dec. 2

CrossFit WOD AMRAP 20 30 Box Jumps 20 Push Press (mod) 30 Pull-ups ETB30 10 RFT 5 DB Power Cleans 10 Front Rack DB Lunges 30 Double-Unders

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Dec. 1

CrossFit WOD 21-18-15-12-9 Power Cleans (mod) 400m run ETB30 a) AMRAP 12 200m Run 10 Renegade Push-ups 20 Air Squats b) Tabata (alternating) Hollow Rocks Sit-ups

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Nov. 30

CrossFit WOD a) EMOM x 20 5 Thrusters (light) 5 Pull-ups 5 Burpees *Turns into an AMRAP if the athlete cannot complete the reps during any minute prior to 20 minutes. b) 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck ups 10 second Hollow…

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