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WOD Archive for December 2016

December 30, 2016

Find a new 1RM C&J 

 

MetCon 

Row 2k for time

 

CrossFit Lite

Open wod 12.1

7:00 AMRAP of

Burpees

 

Then 

 

Open wod 15.5

27-21-15-9

Cal row

Thrusters 95/65

 

Then

 

Open wod 12.1

7:00 AMRAP of

Burpees

December 29, 2016

Pick a movement you missed or one you would like to Max Out. Remember tomorrow we are maxing out C&J. 

 

MetCon

21-15-9

Wall Ball 20/14

Sit-ups

KB Snatch 53/35

 

CrossFit Lite

Core Work Starter - 2 rounds

1:00/:20 rest Planks

Hands

Left Elbow

Right Elbow

Both Elbows

Bird Dog

 

Then

 

25:00 AMRAP 

10 Hang Squat Cleans

10 Push Presses

10 Front Squats

10 Push-ups 

10 Pull-ups 

December 28, 2016

Find a new 1RM Back Squat

 

MetCon 

3 rounds of

50 Double Unders

15 KBS 53/35

10 Strict Pull-ups

 

CrossFit Lite

50-40-30-20-10

Double Unders

Sit-ups

Then

20-15-10-5

OHS

KB Deadlift

Then

1 mile run

 

December 27, 2016

Find a new 1RM Snatch

 

MetCon

3 rounds of Rowing Nancy

500m row

15 OHS 95/65

 

CrossFit Lite

2 rounds of

400m run

21 slam balls

12 pull ups

Then

4 rounds of 

24 wall balls

16 OH Lunges

12 burpees

 

December 26, 2016

One Rep Max Week!!  This is the perfect week to EAT BIG!  Go ahead!  I give you permission!

 

All conditioning workouts will be short this week to allow for a longer period of time to Max Out. 

 

Find a new 1RM Front Squat

 

MetCon

8:00 to complete 

60 Bar Facing Burpees

In the remaining time complete as many C&J as possible at 50% of your 1RM

 

***First class is 9:30***

December 23, 2016

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

December 22, 2016

Warm up:

4 rounds

:45 HS hold

12 KBS

 

Strength 

Snatch 3x5@80%

3:00 plank during rest

 

Metcon

15-12-9-6-3

DL 245/165

Push ups

50 DU after each round

 

Lite class

5 rounds

500m row

20 thrusters

15 KBS

10 pull ups

15 GS

20 power cleans

December 21, 2016

Warm-up

4 rounds of 

7 DB thrusters

7 burpees

Then floss hips

 

Strength 

Push jerks 4x5@80%

 

Metcon

8:00 AMRAP

18 KBS

15 thrusters 115/80

12 C2B

 

Lite class

Misfit tri

1 mile run

2k row

3miles bike

 

2:00 plank and wall sit after each movement

December 20, 2016

Warm-up

3 rounds of

10 strict pull ups

15 cal row

 

Strength

Misfit clean complex

3 every 2:00 for 8:00(4 rounds)

@70%

 

Metcon

3 rounds of

21 OHS 95/65

21 push press

21 cal row

 

Lite class

8 rounds of each

Tabata air squats

Tabata planks

Tabata goblet squats 

Tabata planks

Then

15:00 AMRAP

20 back squats

10 pull ups

20 DB snatches

10 hanging knee raises

December 19th, 2016

Warm-up

3 rounds 

10 supermans

7 pause goblet squats 

Then

Smash quads

 

Strength

Back squats 5x5@90% of 5RM

 

Metcon

4 rounds of

15 box jumps

12 T2B

9 front squats 165/115

 

CrossFit Lite class

The 7's

7 rounds of

7 burpees

7 front squats

7 weighted step ups

7 push presses 

7 KBS

7 front rack lunges

7 push ups

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