WOD

WOD 2017-12-04T21:38:06+00:00

12/12/2107

CrossFit WOD:
EMOM x 15
Power Clean x 1
Front Squat x 1
+
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*10 box jumps after each round*

Burn WOD:
EMOM x 27
minute 1 – 7-9 Calorie Ski
minute 2 – 80 Single Unders
minute 3 – 15-20 Sit-Ups

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12/11/2017

CrossFit WOD:
AMRAP 10
300m Row
21 Air Squats
21 KB Swings 53/35
rest 3:00
AMRAP 10
300m Row
21 KB Swings 53/35
12 Pull-Ups

Burn WOD:
AMRAP 10
300m Row
21 Air Squats
21 KB Swings 53/35
rest 3:00
AMRAP 10
300m Row
21 KB Swings 53/35
24 Lunges (alt)

12/10/2017

CrossFit WOD:
0:00 – 12:00
120/100 Cal Ski *Split Up However*

***While not skiing, partner does Box Jump
Overs (24/20)***

12:00 – 24:00
3 Rounds
30 TTB
20 Burpee Pull-Ups
*Split Up However*

12/9/2017

CrossFit WOD:
In groups of 2:
Partners Complete
“Row to Hell”
500m Row
400m Row
300m Row
200m Row
100m Row
*partners alternate 500/500,400/400 and so forth
**each round is a max out sprint
***score = total time
rest 5-10 minutes
Partner Karen
150 Wall Ball Shots 20/14

12/8/2017

CrossFit WOD:
AMRAP 20
10 Handstand Push-Ups
20 Ab Mat Sit-Ups (feet anchored)
40 Double Unders

Burn WOD:
AMRAP 20
10 Push-Ups
20 Ab Mat Sit-Ups (feet anchored)
40 Double Unders

12/7/2017

CrossFit WOD:
Back Squat – tough set of 5
Strict Press – tough set of 5
Deadlift – tough set of 5
*each exercise will have 15 minutes or so for warmup and 2 solid attempts*

Burn WOD:
AMRAP 10
250m Row
15 Wall Ball Shots
15 DBL KB Deadlifts
rest 2:00 x 2 sets

12/6/2017

CrossFit WOD:
5 minute clock:
20/15 Calorie Assault Bike
15 Chest 2 Bar Pull-Ups
Max Burpees in Remainder of time
3:00 rest x 4 sets

Burn WOD:
5 minute clock:
20/15 Calorie Assault Bike
15 Pull-Ups
Max Burpees in Remainder of time
3:00 rest x 4 sets