WODs

Wednesday – December 12, 2018

Push Jerk 1-1-1-1-1 Finisher: Max Strict Press in 1 min (45/35) Rest 1 min Max Push press in 1 min (45/35) Rest 1 Min Max Push Jerk in 1 min (45/35 WOD Guidance: Work up to a heavy single and that will be your starting weight. Don’t sacrifice your technique for weight, EVER. For
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Tuesday – December 11, 2018

20 Min Running Clock 10 RFT 2 Bar Muscle-ups 4 Bar Facing Burpees 6 Deadlift 275/185 If any remaining time, max calories on rower. Will be scored as reps if you don’t finish or time and calories rowed. WOD Guidance: This workout is a triplet that involves a high skill gymnastic moveme
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Monday – December 10, 2018

5 RFT 15 Hang Squat Cleans 135/95 30 Push-ups CF Mainsite 18 Nov WOD Guidance: This workout calls for a high volume of squat cleans and push-ups. Reduce the reps and load to keep each round challenging. You should be able to do 5-8 reps of weight when fresh.
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Saturday – December 8, 2018

Coaches Choice
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Friday – December 7, 2018

18 Min AMRAP 4 Strict HSPU 8 C2B Pull-ups 20 Double unders WOD Guidance: Try not to sprint out of the gate to keep the heart rate from spiking, 18 minutes is a long time. These are high strength gymnastic movements and if you need to scale it down choose a version that will challenge
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Thursday – December 6, 2018

Skill/Technique: Single arm dumbbell/KB Overhead Squat. 6 min EMOM: 3 per arm (6 total) WOD: 5 RFT 15 KB Swings 70/53 15 Burpees *10 min T/C via Chris Spealler WOD Guidance: The goal for this is 6-10 minutes. Choose a KB weight that you can swing 15 reps when fresh. Try to keep swings
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Wednesday – December 5, 2018

Strength/Skill: Work up to heavy Thruster. 6 min EMOM 2 thrusters . Use weight higher than what you use for WOD. Fran 21-15-9 Thrusters 95/65 Pull-ups *8 min time cap WOD Guidance: This is a classic CrossFit benchmark test. This workout should be a sprint from start to finish. Choose
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Tuesday – December 4, 2018

Deadlift 2-2-2-2-2 Finisher: 5 Min AMRAP 100m sprint 10 Hand release push-ups 10 Air Squats WOD Guidance: Build up to challenging weight before you start sets of 2. Rest as needed between sets.
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Monday – December 3, 2018

Buy In : 1500m Row 50 MB Cleans 20/14 40 T2B 30 Box Jumps 24″/20″ 20 Power Snatches 95/65 10 Strict Press 95/65 Cash Out: 150 Double Unders WOD Guidance: This is a long chipper workout and it’s best to find a steady pace and keep moving. Don’t go all out on row
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