WOD
CrossFit All Levels WOD, December 30, 2019

CrossFit 12/30/19

Back Squat (Weight)
Back Squat Waves (Week #4)
Set 1: 6 Reps (76%)
Wave 1 Set 2: 4 Reps (82%)
Set 3: 2 Reps (88%)

–3 Minutes Rest–

Set 4: 6 Reps (82%)
Wave 2 Set 5: 4 Reps (88%)
Set 6: 2 Reps (94%)

–3 Minutes Rest–

Set 7: 6 Reps (88%)
Wave 3 Set 8: 4 Reps (94%)
Set 9: 2 Reps (100%)

% based off 5RM. +2% from last week
Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves.

Metcon (5 Rounds for reps)
Every 5 Minutes x 5 Rounds

20/14 Cal Row
20 x 10 Yard Shuttle Sprints (down+back=1)
20/14 Cal Bike

Record slowest round

WOD
CrossFit All Levels WOD, December 28, 2019

CrossFit 12/28/19

Metcon (AMRAP – Reps)
For time with a partner

Each station 3 min with 1 min rotation. One works while one rests

Station 1: Man makers
Station 2: Box Jumps 24/20
Station 3: Ball slams
Station 4: Sit ups
Station 5: Wall Balls 20/14#
Station 6: 30 yard sprints (alternating)
Station 7: push ups
Station 8: air squats
Station 9: KB Swings 53/35#
Station 10: OHS 95/65#

Score is total reps
40 min

WOD
Fire WOD, December 27, 2019

FIRE 12/27/19

Metcon (Calories)
12 min emom

Odd = :45 bike fast
Even = :30 Russian twist
Metcon (Time)
5 rounds for time

20/15 Calorie Row
10 Thrusters

WOD
CrossFit All Levels WOD, December 27, 2019

Crossfit 12/27/19

Front Squat (Part 1)
On the 1:30 x 7 sets
1 Tempo Front Squat

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

Push Press (Part 2 )
4 x 6

Rest 2 Minutes Between Sets.
This is the second iteration of this 4×6 effort, and we’ll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.

Metcon (Time)
5 rounds for time

20/15 Calorie Row
10 Thrusters (115/85)

WOD
Fire WOD, December 26, 2019

FIRE 12/26/19

Metcon
4 rounds for quality

15 yard sled push mod heavy
15 yard sled pull back
8 bench press with 3 sec negative
8 pull ups or bar rows with 3 sec negative
Metcon (AMRAP – Rounds and Reps)
15 min amrap

250/200m run
10 clean and jerk
8 t2b or tuck crunch

WOD
CrossFit All Levels WOD, December 24, 2019

Crossfit 12/24/19

Metcon (Time)
12 days of Christmas

1 Squat Clean 135/95
2 Deadlift
3 Push press
4 Box Jumps 24/20"
5 T2B
6 HSPU
7 Sit-ups
8 Wallballs 20/14
9 Push-ups
10 KB Swing (53/35)
11 Double Unders
12 Thrusters

WOD
CrossFit All Levels WOD, December 23, 2019

Crossfit 12/23/19

Back Squat (Weight)
Set 1: 6 Reps (74%)
Wave 1 Set 2: 4 Reps (80%)
Set 3: 2 Reps (86%)

–3 Minutes Rest–

Set 4: 6 Reps (80%)
Wave 2 Set 5: 4 Reps (86%)
Set 6: 2 Reps (92%)

–3 Minutes Rest–

Set 7: 6 Reps (86%)
Wave 3 Set 8: 4 Reps (92%)
Set 9: 2 Reps (98%)

% based off 5RM. +2% from last week
Only rest between sets is enough time for others to squat and weight change. 3 Minutes rest between waves.

Metcon (Time)
For time

60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (185/135)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

WOD
CrossFit All Levels WOD, December 20, 2019

CrossFit 12/20/19

Front Squat (On the min x 9)
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 – increase from last week

Metcon (Time)
For time

30-20-10:
Cal Row
Single DB Box Step-Ups (50/35) (24"/20")

… Directly Into:

10-20-30:
Alt DB Snatches (50/35)
Wallballs (20/14)

Goal – 15min
Cap – 20min