CrossFit WOD, January 1, 2019

Happy 2019

Metcon (AMRAP – Rounds and Reps)
In teams of 3 with 2 partners working at a time, 1 running, 2 switching off the exercises:
20:19 second AMRAP
partner 1: 400m run tagging partner 2, then 3 repeatedly
partner 2 and 3:
33 burpees
33 kettlebell swings
33 wallballs

partner 2 & 3 may switch as desired.

CrossFit WOD, December 31, 2018

New Year’s Eve

New Year’s Eve (Time)
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row

CrossFit WOD, December 30, 2018

Sunddddddddddayyyyyyyyy

Weightlifting
Power Clean + Front Squat + Push Jerk (Weight)

Metcon
“Graceful” (Time)
Three rounds for time of:
Run 400 Meters
10 Clean & Jerks 95/63
8 Front Squats
6 Push Press
4 Thrusters
2 Rope Climbs, 15′

CrossFit WOD, December 29, 2018

Saturday

Snatch+OHS (Work up to a heavy snatch + OHS for the day.)
Origin Feels (Time)
100 DUs
21-15-9
Thrusters 95/65
Bar facing burpees
100 DUs

CrossFit WOD, December 28, 2018

Friday

14.4 Warm Up
3 Rounds, slow, medium, then fast
Row 150 Meters
10 sit ups
10 squats
10 air good mornings
10 push ups
10 high knees, side
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups