WOD

WOD for Tuesday, December 12th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Front Squat w/ Barbell

Line Hop

Clean w/ Barbell

Blueberry

Floater

Strength/Skill

Warm-up (No Measure)

Clean Review

WOD

Metcon (Time)

For Time –

50 – Double-Unders

10 – Cleans (135#/83#)

40 – Double-Unders

8 – Cleans (165#/103#)

30 – Double-Unders

6 – Cleans (205#/133#)

20 – Double-Unders

4 – Cleans (225#/143#)

10 – Double-Unders

2 – Cleans (255#/163#)

Cool Down

Warm-up (No Measure)

Lax Ball Glutes, Shoulders/Pecs; Foam Roll Quads, Hamstrings

WOD for Monday, December 11th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Single Arm Press

Ring Rows

Shoot Throughs

Jumping Squats

Floater

Strength/Skill

5+ Shoulder Press

(5 @ 35%, 45%, 55%, 65%, 5+ @ 75%)

Base the percentages on your 1RM PLUS 5 Pounds.

WOD

Cool Down

Metcon (AMRAP – Rounds)

Ascending/Descending Burpee Pull-up Ladder

Warm-up (No Measure)

Band Pull-Aparts, Bear Hugs

Partner WOD for Saturday, December 9th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Heavy Russian Swings

Snatch Drop w/ Barbell

Partner Handstand Wheelbarrow

Partner PVC Thruster

Floater

Metcon (Time)

20 Minutes to complete:

8 Rounds of –

12 – Power Snatch (95#/65#)

12 – Overhead Squat (95#/65#)

12 – Thruster (95#/65#)

In remaining time establish a 1 Rep Max Snatch.

Partner WOD

In today’s WOD the Partners will alternate each movement, ie: Partner A performs 12 Power Snatches, Partner B performs 12 Overhead Squats, Partner A performs 12 Thrusters, Partner B performs 12 Power Snatches, etc…

There will be 2 scores today, the first score will be the time to complete all 8 rounds, the second score will be the individual’s 1RM Snatch.

All work is to be completed within 20 minutes.

1RM: Snatch

Cool Down

Warm-up (No Measure)

Shoulder Pass Throughs, Lateral Lunges, Toy Soldier.

WOD for Friday, December 8th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Wallball Shots

Arm Windmill

Planche Turnovers

Butt Kickers

Floater

WOD

Metcon (Time)

For Time –

400 Meter Run

50 – Air Squat

50 – Dumbbell Snatch (50#/35#)

50 – Push-up

50 – Sumo Deadlift High Pull (75#/45#)

50 – Pull-up

50 – Wallball Shots (20#/14#)

400 Meter Run

Cool Down

Warm-up (No Measure)

Roll out Lats, Glutes, IT Band; Wall Hamstring Mobility

WOD for Thursday, December 7th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Walking Lunges

1 minute Rope Skipping

Hip Side to Side

Rear Leg Elevated Squat

Floater

Strength/Skill

Front Squat (2-2-2-2-2)

WOD

Metcon (4 Rounds for calories)

4 Rounds, each for Calories –

1 Minute Assault Bike

5 Minute Rest

Cool Down

Warm-up (No Measure)

30 Easy Reverse Calories

WOD for Wednesday, December 6th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Close Grip Overhead Squat w/ PVC

Ring Rows

Shoulder Pass Throughs

Tuck to Extension

Floater

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Cool Down

Warm-up (No Measure)

Side Planche, Hip Extension on GHD

WOD for Tuesday, December 5th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Goblet Squat

Hollow Rocks

Good Morning w/ Barbell

Tiger Push-ups

Floater

Strength/Skill

5X: 40′ Zercher Carry for Weight

WOD

Metcon (Time)

21-15-9 Reps for Time:

Deadlift (225#/155#)

Row (Calories)

Ring Dip

Cool Down

Warm-up (No Measure)

Banded Rotation, Weighted Arm Circles

WOD for Monday December 4th 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Lunges

Band Pull-Aparts

Line Hop

Tuck Jumps

Floater

WOD

Metcon (Time)

For Time:

10 – Double-Unders

10 – Lunges

20 – Double-Unders

20 – Lunges

30 – Double-Unders

30 – Lunges

40 – Double-Unders

40 – Lunges

50 – Double-Unders

50 – Lunges

Warm-up (No Measure)

Recover 10 minutes –

Stay Warm. Perform some easy intervals of Rowing or Assault Bike, Air Squats, and Single-Unders.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down

Warm-up (No Measure)

Supermans, Squish a Bug Ankle Mobility, Peaks and Valleys

Partner WOD for Saturday, December 2nd 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Good Morning w/ Barbell

Candlesticks

Hang Power Clean w/ Barbell

Sit-ups

Floater

Partner WOD

Metcon (AMRAP – Reps)

3 Rounds for total Reps:

90 seconds of Power Cleans (155#/95#)

90 seconds of Pull-Overs

90 seconds of Tire Flips

90 seconds of Toes to Bar

90 seconds of American Swings (2 Pood/1.5 Pood)

90 seconds of Box Jumps (24″/20″)
Partners will alternate every Rep.

Cool Down

Warm-up (No Measure)

Crab Walk, Peaks and Valleys

WOD for Friday, December 1st 2017

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Walking Lunges

One-arm Press

Goblet Squat

Press in Split

Floater

WOD

Split Jerk (1-1-1-1-1-1-1)

Strength/Skill

Back Squat (6-6-6-6)

Cool Down

Warm-up (No Measure)

Leg Swings, Superman Rocks