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Archive for the WOD Category

WOD – Wednesday – 01/04/17

A. EMOM 20:
Min 1-5:       3 TnG squat cleans. Moderate weight
Min 6-10:    2 TnG squat cleans…. a little heavier
Min 11-15:   1 Squat clean, continuing to build
Min 16-20:  1 Squat clean @ SAME WEIGHT AS MIN 1-5
– rest as needed
B. For Time:
15/12 Cal Row
15 Pull-ups
15 HSPU
15 TTB
15 HSPU
15 Pull-ups
15/12 Cal Row

WOD – Tuesday – 01/03/16

A. On an 8 min clock..
Run 800m
– AMRAP with remaining time:
3 power clean
3 front squat
(135/95)
   – rest 4 min
B. On an 8 min clock..
Row 1k
– AMRAP with remaining time:
10 burpees
10 box jumps
   – rest 4 min
C. On an 8 min clock..
Assault Bike 50/40 calories
– AMRAP with remaining time:
7 thrusters 95/65
14 lateral bar hops

WOD – Monday – 01/02/16

Classes start at 9am. Normal schedule to follow

A. AMRAP 16:
20 box jumps 24/20
20 front squat 115/75
20 pullups
20 push press 115/75
20 t2b
20 deadlifts 115/75
20 wallball 20/14
B. 3 Sets:
Supine windshield wipers x8-12 reps

WOD – Friday – 12/30/16

CLICK HERE to see the holiday schedule.

A. Clean + Front squat + Clean + Front squat + Jerk
Build to a heavy complex
B. AMRAP 15:
20 Box Jumps 24/20
10 Thrusters 135/95
20 Pull-ups

WOD – Thursday – 12/29/16

BRING A FRIEND THURSDAY
For Time:
1500m Row
100 Double Unders / 200 singles
50 Calorie Bike
100 Double Unders / 200 singles
1500m Row

WOD – Wednesday – 12/28/16

10 Rounds: 1 Minute on / 1 Minute off
Max-rep power snatch. RX 95/65 RX+135/95
B. For Time:
30 Calorie bike
20 Burpee box jump over
10 Clean and Jerk 135/95

WOD – Tuesday – 12/27/16

For Time:
5 Rounds:
3 Power Cleans
3 Front squats 135/95
      Assault Bike 20 calories**
5 Rounds:
3 Power Cleans
3 Front squats 155/105
      Assault Bike 20 calories**
5 Rounds:
3 Power Cleans
3 Front squats 185/135
      Assault Bike 20 calories**
**only biking 3x in workout, not each round

WOD – Monday – 12/26/16

NOTE: Classes start at 9am and resume normal schedule for remainder of day.

A. Backsquat
8 reps @ 70%, 8 reps @ 75%, 8 reps @ 78%
B. 4 RFT
21 Wallballs 20/14
18 Hang power snatch 75/55
15 Burpee over Bar
12 c2b Pullups

WOD – Saturday – 12/24/16 (class times 9&10am)

santa_crossfit

’12 WODS OF CHRISTMAS’ !!

Teams of Two:

1 100m run

2 Wall Walks

3 Thrusters

4 Front squats

5 Bar hop Burpees

6 S2OH

7 Power Cleans

8 Pull ups

9  WBS

10 KBS

11 Goblet Squats

12 Deadlift

“and a partridge in a pair tree”. Coach will explain the workout.

RX 95/65, 20/14, 53/35

RX+ 115/75

CLICK HERE for the holiday Schedule.

WOD – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

FOR TIME:
400m run
25 TTB
400m Run
15 Front squats 155/105
400m Run
5 Rope climbs (scale to 10 planks)
400m Run
15 Front squats 155/105
400m Run
25 TTB
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