CrossFit WOD, December 11, 2019

191211Warm-upCoach LedMetconDeadlift (1-1-1-1)90% acrossMetconMetcon4RNFT 75′ backwards lunge 15 wall balls (20/14) 10 burpee to box jump (30/24)Mobility and Recovery

CrossFit WOD, December 10, 2019

191210Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Weight)E2MOM 24 A: 3 power cleans 65%, 3 push press B: 30 double unders, 30 second hollow bodyMobility and Recovery

CrossFit WOD, December 9, 2019

191209Warm-upCoach LedMetconBack Squat (3-3-3-3)75% 6 seconds eccentric MetconMetcon (Time)10 rounds 5 strict pull-ups (banded if needed) 6 push-ups 7 jumping air squats 8 alt db snatch (50/35) 9 box jumps (24/20) 10 sit-upsMobility and...

CrossFit WOD, December 6, 2019

191206Warm-upCoach LedMetconBack Squat (5-5-5-5-5)climbingMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 t2b 10 medball cleans 15 burpeesMobility and Recovery

CrossFit WOD, December 5, 2019

191205Warm-upCoach LedMetconBear Complex (10 minutes to find a 1RM)Power Clean Front Squat Push Press Back Squat Second Push PressMetconMetcon (Time)5 rounds 20 wall balls (20/14) 30 double unders 40 sit-upsMobility and...

CrossFit WOD, December 4, 2019

191204Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (6 Rounds for reps)AMRAP 3 2 deadlifts (80%) 5 box jumps (30/24) 7 strict pull-ups (banded if needed) 20 push-upsrest 90 seconds between roundsMobility and Recovery

CrossFit WOD, December 3, 2019

191203Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Weight)E3MOM 24 3 push press (80%) 10 weighted step ups (50/35) 12 banded pullsMobility and Recovery

CrossFit WOD, December 2, 2019

191202Warm-upCoach LedMetconBack Squat (E2MOM 8: 2 back squats)80%, 4 seconds eccentricMetconMetcon10 RNFT 8 goblet lunges, walking (70/53) 30 second hollow hold 15 Russian swings 30 second plankMobility and Recovery

CrossFit WOD, November 28, 2019

191128Warm-upCoach LedMetconMetconE3MOM 15 10 windshield wipers 8 back extensions/good mornings 6 goblet squatsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 10 60 double unders 30 push-ups 15 t2bMobility and Recovery

CrossFit WOD, November 27, 2019

191127Warm-upCoach LedMetconBack Squat (1-1-1-1-1)climbingMetconMetcon (Time)21-15-9 Russian swings (70/53) burpees **cash out: 50 wall balls (20/14)Mobility and Recovery