CrossFit WOD, December 10, 2018

By | WODs
Constantine

Warm-up
Warm-up
Coach’s Choice

Weightlifting

Metcon
Constantine
For time: 20 Min Cap

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Devil Press 35/20#
250m Row

Scaling – DB weight

Extra Work

CrossFit WOD, December 11, 2018

By | WODs
Vitalum Vitalis

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Back Squat (5 Reps w/ 32×1 Tempo)
In 15+ minutes, build to your heaviest 5 Back Squats with a tempo of 3 second descent, 2 pause in the bottom and 1 at the top before the next rep. Maintain tempo, posture and form. Increase the weight each set and record your heaviest 5 with Tempo.

Metcon
Vitalum Vitalis
5 Rounds for time: 12 Min Cap

10 Back Squats 75/55# Rx/ 95/65# Rx+
12 Toes to Bar

Back squat to come off the floor (clean and press overhead.)
Scaling – 1.) Squat weight 2.) Kipping Knee-ups/V-ups/Candlesticks

Extra Work
GHD Situps (3 x 15)
Handstand Walk Progression (10 Mins to work on progression.)
1.) Elevated Pike hold + Bear Crawl
2.) Handstand Hold on wall
3.) Handstand Hold on wall floating feet off
4.) Freestanding Hold w/ spotter
5.) Freestanding Hold
6.) Handstand Walk w/ spotter
7.) Handstand Walk

CrossFit WOD, December 12, 2018

By | WODs
Concilium

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Snatch (E2Mx5, 2 Touch and Go Reps Increasing )
Every 2 minutes for 10 minutes, perform 2 Touch and Go Power Snatches. Increase the weight each round, no resetting between lifts and record your heaviest 2.

Metcon
Concilium
16 Min EMOM:

Min 1 – 5 Power Snatches 115/75# Rx/ 135/95# Rx+
AMRAP Box Jumps 24/20" in remaining time.

Min 2 – REST

* Score is Box Jumps in Min 1 *

Scaling – 1.) Snatch weight 2.) Box height/step-ups

Extra Work

CrossFit WOD, December 3, 2018

By | WODs
Grave Digger

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Push Jerks (3 Reps w/ 2 sec. pause in Dip and Overhead)
In 15 minutes, build to your heaviest 3 Push Jerks w/ a 2 second pause in the dip and 2 second pause in the receiving position overhead. Take rest between sets and maintain form. Focus is on timing and positions.

Metcon
Grace
For Time:
30 Clean and Jerks, 135# / 95#

Scaling – Barbell weight.

Extra Work

CrossFit WOD, December 4, 2018

By | WODs
Double Trouble

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
3 Rounds: NFT

10 Hollow Rocks
10 Tuck-ups
20 Single Leg V-ups

Scale Tucks to Sit-ups if needed.

Metcon
Double Trouble
18 Min AMRAP:

40 Double Unders
20 Alternating DB Snatch 35/20# Rx/ 50/35# Rx+
40 Double Unders
15 Toes to Bar

Scaling – 1.) DU attempts/Singles 2.) DB weight 3.) Kipping knee-ups/V-ups

Extra Work

CrossFit WOD, December 5, 2018

By | WODs
Brutus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Back Squat (5 Reps w/ 32×1 Tempo)
In 15+ minutes, build to your best 5 Back Squats w/ a tempo of 3 second descent, 2 pause in the bottom and 1 at the top before the next rep. Maintain tempo and positions. Focus is strength and stability, not maxing out as heavy as possible.

Metcon
Brutus
For time: 12 Min Cap

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DB Box Step Overs 35/20#
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Burpees

* Box height at parallel *

Scaling – 1.) DB weight, No push-up 2.) Step in-out Burpees

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a pair of KB, DB or a Barbell.