CrossFit WOD for December 3, 2019: 12.3.2019

December 3, 2019

12.3.2019

Rowing Intervals

Rowling

5x100m Sprints
Every meter over or under 100 equals 1 burpee penalty for Metcon Buy In

Metcon (Time)

Rowling Burpee Penalty Buy In

Directly into

4 RFT
400m Alt Run/Row
18 Alt DB Snatches 50/35
12 OH Walking Lunges w DB
3 MU

50 Dubs after each round

December 6, 2019

CrossFit WOD for December 6, 2019: 12.6.2019

12.6.2019 Strength 6 Supersets 8-10 DB Bench Press – Single Arm DB Bench Press (advanced)…
December 5, 2019

CrossFit WOD for December 5, 2019: 12.5.2019

12.5.2019 Front Squat (Weight) 3×8 @ 65% 1×5 @ 70 2×2 @ 75 1×1 @…
December 4, 2019

CrossFit WOD for December 4, 2019: 12.4.2019

12.4.2019 Core Work Core 3×10 banded torso twist, each side 30 sec hollow hold each…
November 29, 2019

CrossFit WOD for November 29, 2019: 11.29.2019

11.29.2019 Front Squat (Weight) 1 Rep Max Metcon (Time) 800m Run Buy In Then 10…
November 27, 2019

CrossFit WOD for November 27, 2019: 11.27.2019

11.27.2019 Core Work Core 25 V-ups 50 Russian Twist 75 Hollow Flutters 100 Arch Flutters…
November 26, 2019

CrossFit WOD for November 26, 2019: 11.26.2019

11.26.2019 Metcon (AMRAP – Reps) A 3 STATIONS / 8 ROUNDS AT EACH STATION 2…
November 25, 2019

CrossFit WOD for November 25, 2019: 11.25.2019

11.25.2019 Weightlifting Cleans from Power position 5×40% 5×50% 5×55% 5×60% 5×65% 5×70% Clean (Weight) Do…
November 22, 2019

CrossFit WOD for November 22, 2019: 11.22.2019

11.22.2019 Strength Strength 6 Supersets DB Flat Bench DB Row Donny (Time) 21-15-9-9-15-21 Deadlift, 225#…

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