CrossFit WOD, December 3, 2019

By | WODs
Agonalia

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Power Snatch + Power Snatch (E2M x 5, Complex AHAP)
Every 2 minutes for 10 minutes, perform 1 Hang Power + Power Snatch. Start with a Deadlift to establish the Hang position. Take a second to reset after the Hang but don’t dump the bar. Increase the weight each round and record your heaviest complex.

Metcon
Agonalia
For time: 15 Min Cap

40 Alternating DB Snatch
30 Pull-ups
30 Alternating DB Snatch
20 Pull-ups
20 Alternating DB Snatch
10 Pull-ups
10 Alternating DB Snatch
5 Pull-ups

Rx = 35/20# + Pull-ups
Rx+ = 50/35# + Chest to Bar Pull-ups

* STIMULUS * Manage your beggining sets to allow consistent output in the lower reps. Break up pull-ups early to allow last 5 to go unbroken.

Mods – 1.) DB weight 2.) Banded/Rack pull-ups

Extra Work
Metcon
Erg Stroke Counting Ladder.

1 on/1 off up to 30 on/30 off.

CrossFit WOD, December 5, 2019

By | WODs
Day of the Ninja

Warm-up
Warm-up
Coach’s Choice

Metcon
Day of the Ninja
25 Min EMOM:

1 – 12 Pendlay Rows
2 – 12 Push-ups
3 – 12/10 Cal Bike
4 – AMRAP Toes to Bar
5 – REST

Rx = 115/75# + V-ups
Rx+ = 135/95# + Toes to Bar

* STIMULUS * Find your threshold on your T2B or V-up and maintain. Do not hit a Max Effort set in Round 1 and divert to singles in the later rounds. Try to hit your number each round.

Mods – 1.) Barbell weight 2.) Knee-down/elevated push-ups 3.) :30 Bike 4.) Sit-ups/Tuck-ups

Extra Work
Metcon
30 Min Time Trial

Row/Bike or Ski

CrossFit WOD, December 4, 2019

By | WODs
Andromedids

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 5 Reps Increasing)
Every 2 minutes for 10 minutes, perform 5 Back Squats. Increase the weight each round, try to match or increase from last week. Focus on form, timing and positions.

Metcon
Andromedids
For time: 14 Min Cap

500/475m Row
: then :

5 Rounds:
10 Wall Ball 20/14#
15 Medball Sit-ups 20/14#

: then :
500/475m Row

* STIMULUS * Strong pace on the row. Unbroken as long as possible on the WB shots.

Mods – 1.) WB weight (hit your targets) 2.) Unweighted sit-ups

Extra Work
Metcon
Rower/Bike/Ski

4 minutes on each
3 minutes on each
2 minutes on each
1 minute on each

CrossFit WOD, December 2, 2019

By | WODs
Narcissus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon
9 Min EMOM:

1 – Half Kneeling Single Arm DB Press x 10 (5 each)
2 – Bicep Curls x 10 each
3 – Supinated DB Row x 10

* If lunge is an issue, performing standing
** 10 each, same time if possible
*** 10 each, same time

Metcon
Narcissus
5 Rounds for time:

10 Burpee Slam Balls 50/40#
10 Bear Hug DBall Squat
10m Bear Hug DBall Carry

* STIMULUS * Pace. Ball on chest for the Squats and Carries. Squats should be unbroken. Every 10m = 1 rep.

Mods – 1.) No push-up burpees 2.) Unweighted Squats 3.) DBall weight 4.) Farmers Carry

Extra Work
Metcon
10 Min Row, Bike or Ski

: 2 Min Rest :

10 Min Row, Bike or Ski

CrossFit WOD, December 6, 2019

By | WODs
Tanzanite

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 4 Reps Increasing)
Every 2 minutes x 10 minutes, perform 4 Push Press off the rack. Increase the weight each round, no dropping between reps. Don’t rush the heavier lifts. Record your heaviest 4.

Metcon
CrossFit Open 13.2
10 Min AMRAP:

5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24/20"

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken S2OH and Deadlift each round. Steady and consistent output.

Mods – 1.) Barbell weight (one bar per customer) 2.) Box height/step-ups

Extra Work
Metcon
Row/Bike/Ski. Mix and match if wanted

3 rounds of:

5 minutes easy
3 minutes moderate
1 minute hard.

CrossFit WOD, December 7, 2019

By | WODs
191207

Warm-up
Warm-up
Coach’s Choice

Metcon
191207
22 Min AMRAP: for Max Cals
w/ a partner

Partner A – Cal Row
Partner B – Complete 1 Round:
10 Power Cleans
10 Front Squats
30 Double Unders

Rx = 115/75#
Rx+ = 135/95#

* STIMULUS * One partner is always on the rower. Switch after you complete 1 Round of 10/10/30.

Mods – 1.) Barbell weight 2.) 60 Singles 3.) Your partner

Extra Work
Metcon
3 Minutes on, :30 Rest x 10 Rounds

Row, Bike or Ski