Saturday - 110125
CrossFit W.O.D: Strength: E2MOM for 12 min Weighted Push-ups 8-8-5-5-3-3 Metcon: 16 Min AMRAP of: 30 m Sandbag Walk (#75/45) 25 Box Jump Overs 20 Sandbag Lunge(#75/45) 15 Dual DB Push Press (#22.5/15x2)
Friday - 100125
CrossFit W.O.D: Strength: 12 min find heavy complex: 1 Clean Pull 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Rounds for time: 5 Burpee over bar 10 Hang Power Cleans (#50/35) 5 Burpee over bar 10 Push jerks (#50/35) 5 Burpee over bar 10 Front
Thursday - 090125
CrossFit W.O.D: Strength: Push press 5-5-5-3-3-3 Metcon: 5 Min AMRAP of: 50 Double under 15 Dual KB front rack lunges (#24/16) -2 Min Rest- 5 Min AMRAP of: 15 Wallballs (#10/6) 10 Dual KB shoulder to overhead (#24/16) Endurance: 7 Round for time: 15 Devil
Wednesday - 080125
CrossFit W.O.D: Strength: E2.5MOM for 15min: Good Morning 8-8-5-5-3-3 + 10-16 Seated legs raises Metcon: For time: 10-9-8-7…1 Overhead Squats (#50/35) Ring Dips
Tuesday - 070125
CroosFit W.O.D: Strength: E2MOM for 12 min: Power Snatch 3-3-2-2-1-1 Metcon: 15 Min AMRAP of: 20/15 cal Row // 15/12 cal Bike 15 Chest-to-bar 15 Burpees to target 15 Goblet squats (#24/16) Endurance: 40 Min AMRAP of: 10-20-30-40-50… Medball Cleans(#10/6) Situps Hang DB Squat
Monday - 060125
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
Sunday - 050125
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
Saturday - 040125
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Friday- 030125
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12
Thursday- 020125
CrossFit W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 12-9-6-3 Rep of: Hang power snatch (#50/35) Burpee over bar Chest to bar Edurance: 2 Rounds of: 6 min AMRAP of: 15 Wall ball(#10/6) 10 Pull ups -1 min rest- 6 min AMRAP of: 15/12 Cal Bike/
Wednesday- 010125
CrossFit W.O.D: Strength: Every 2 min for 10 Min: 1 Snatch Balance + 2 Overhead Squat Metcon: 18 min AMRAP of: 25 overhead squat (#43/30) 25 wall ball (#10/6) 25 burpees 25 ring dip 25 box jump
Tuesday- 311224
CrossFit W.O.D: Strength: Strict Press 5-5-3-3-2-2 + 30 Sec Side Plank (every set other side) Metcon: 15 Min AMRAP of: 60 Double under 20 DBs Deadlift (#22.5/15x2) 15 Push ups 10 DBs Push Press(#22.5/15x2) Endurance: Every 7 min x 6 sets: 500/400 m
Monday- 301224
CrossFit W.O.D: Strength: 18 min find RM3 Deadlift Metcon: For Time: 80 V-ups 65 DB Snatch (#22.5/15x1) 50 Pull ups 35 DB Overhead Lunge (#22.5/15x1) 20 Toes to bar Endurance: 35 min AMRAP of: 80 Double under 20 KB R. Swing (#24/16) 10
Sunday-291224
CrossFit W.O.D: Strength: 16 Min build up to find heavy set 1 Squat Clean + 2 Jerk Metcon: 4 Min AMRAP of: 12/9 cal row/bike 10 Thruster (#43/30) 3 Ring Muscle Up -1 Min Rest- 4 Min AMRAP of: 15 Burpee 10 Box jump Over 5
Saturday-281224
CrossFit W.O.D: Strength: 4 Sets: 3 OverHead Squat + 6/6 Split Stance Single Arm Kettlebell Romanian Deadlift Metcon: In Teams of 2 (I.G.Y.G) 3 Rounds: 200 Double under 40 Wall Ball (#10/6) 30 Box Jump Over 20 Synchro Burpees *One Work and one Front
Friday-271224
CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull