WOD 12/18
PREWOD
POST WOD
Death by:
Med ball sit ups with a partner
METCON
Partner WOD!!
90 Clean and Jerk (135/95)
*Unbroken C&J. You do as many C&J’s unbroken with no resting in any position once you rest you tag your partner in.
** Sprint to your partner and tag him/her
then they sprint back to the bar and
complete unbroken reps then they sprint back,
do this until you reach 90.
WOD 12/17
Happy Birthday Veronica!
10 Min to establish 3 max sets of Double Unders
15 Min Find your 1 Rep Max Hang Clean
4 Rounds
400m Run
10 Hang Snatches 95/65
15 Pull Ups
WOD Victoria 12/15
“Victoria”
5 Rounds:
10 Thrusters 95/65
14 Box Jump 24?/20?
12 SDHP 95/65
12 Burpees
27 KBS 53/35
Victoria was a teacher for 5 years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true Hero.
WOD 12/13
Karen Annie
30 Wall Ball (20/14)
50 Double Unders
50 Sit ups
30 WB
40 DU
40 Sit ups
30 WB
30 DU
30 Sit ups
30 WB
20 DU
20 Sit ups
30 WB
10 DU
10 sit ups
WOD 12/11
STRENGTH
Overhead Squat 3RM AHAP (17 minutes)
METCON
For time:
15 Power Cleans (155/105)
45 HRPU
60 Air Squats
45 Ring dips
15 OH Squats (155/105)
WOD 12/10
STRENGTH
Front squat 5 X 3 AHAP 17 minutes
METCON
10 minute AMRAP
5 Shoulder to OH (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
Wod 12/9
7 minute AMRAP
Run 200m
5 pull-ups
10 push-ups
15 air squats
REST 2 minutes
5 minute AMRAP
5 push-ups
10 air squats
15 pull-ups
REST 2 minutes
7 minute AMRAP
Run 200m
5 air squats
10 pull-ups
15 push-ups
WOD 12/6
For time:
Level 1/2/3
Burpees
Rest 2 mins
20 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
20 Overhead Walking Lunge With Plates, 45/35 lbs
20 Box Jumps, 24/20 in
20 Squat Cleans, 135/95 lbs
Rest 2 mins
Level 1/2/3
Burpes
*Depending on what skill level you are at is how many burpees you do* RX is level 1
level 1 130 burpees
level 2 100 burpees
level 3 70 burpees
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12/4 WOD FRAN
PREWOD
7 seets of 1 rep
Clean and Jerk 75% of Max
Rest as needed
20 minutes
Fran
21-15-9
Thrusters (95/65lb)
Pull-ups
WOD 12/1
STRENGTH
Front Squats 5 X 5 65% 1 rep max rest 60 seconds between sets
METCON
3 Rounds for time:
30 Jumping Lunges
20 Box Jumps 24/20
30 Air squats
