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Lifting Ourselves and One Another

Monthly Archives: December 2017

Monday, January 1, 2018

A.  3 Rounds for time of:
60 Squats
30 Knees to Elbows
30 Ring Push-ups

B.  Twisting medicine ball throws – 3 X 12-15 reps/side, rest 60s between sides.

Coach’s notes:

Note that A is www.crossfit.com WOD from Friday, December 29, 2017. Post time to complete to comments. Happy New Year Crew!

WOD Leaderboard
Comments: 2

Sunday, December 31, 2017

A.  1 round for time of:
30 Cal Assault bike
30 Burpees
30 Chest to Bar Pull-ups
30 Box Jumps – 30”/24”

B.  Spend time skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, December 30, 2017

A.  Shoulder Press – 3, 3, 3, 3, 3, 3
Compare to Monday, June 5, 2017

B.  Push Press – 2, 2, 2, 2, 2, 2
Compare to Monday, June 5, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, December 29, 2017

Open WOD 17.5

10 rounds for time of:
9 Thrusters – 95#/65#
35 Double-unders

Compare to March 25, 2017

Coach’s notes:

This is the Reebok CrossFit Games Open WOD 17.5. 4o minute time cap. Post time to complete to comments.

WOD Leaderboard
Comments: 10

Thursday, December 28, 2017

5 Rounds for time(s) and loads of:

Row 400m
21 Box Jumps – 24”/20”
12 Deadlift
Rest 2:00

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 10

Wednesday, December 27, 2017

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

10 Knees to Elbows
20 Dumbbell Front Squats – 45#/30#/hand
30s Accumulated Dumbbell Overhead support – 45#/30#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 7

Tuesday, December 26, 2017

A. Work to your heaviest in the following complex:
1 Power Clean/2 Hang Cleans/3 Split Jerks

B. Accumulate 5:00 of planks (front and/or side)

 

 

Coach’s notes:

Post load for complex in A and sets for B to comments.

WOD Leaderboard
Comments: 2

Monday, December 25, 2017

10 Rounds for reps of:

30 Air Squats
30 seconds rest
30 second Broomstick Overhead Squat Hold (in bottom)
30 seconds rest

Coach’s notes:

Score is the number of air squats completed. Post reps for each round and total reps to comments. Get the whole family to join in! Merry Christmas Crew!

WOD Leaderboard
Comments: 2

Sunday, December 24, 2017

21, 15, 9 rep rounds for time of:

Clean and Jerk – 95#/65#
Burpee Over Box – 24″/20″

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, December 23, 2017

12 Days of Christmas CFC WOD

1 Rope Climb
2 Dips
3 Sumo Deadlift Hugh Pull – 95#/65#
4 Knees to Elbows
5 Wallballs – 20#/14#
6 Cal Row
7 Box Jumps – 24”/20”
8 Single Leg Alternating Squats (pistols) – 4/leg
9 Burpees
10 Double Unders
11 Chest to Bar Pull-ups
12 Squat Snatch – 95#/65#

Coach’s notes:

12 days of Christmas is done as follows, 1/2,1/3,2,1/4,3,2,1/5,4,3,2,1/6,5,4,3,2,1 and so on until completion. Post time to complete. Start early!

WOD Leaderboard
Comments: 2