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CrossFit WODs
Strength and Conditioning

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Dec 09

25 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Burpees
1 Back Squat, 80% 1RM

Dec 10

1 Squat Clean + Front Squat, 70% 1RM

Every 1 min for 20 mins.

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For time:
4 Ring Muscle-ups
48 Row Calories
8 Ring Muscle-ups
36 Row Calories
12 Ring Muscle-ups
24 Row Calories
16 Ring Muscle-ups
12 Row Calories

Dec 11

For time:
3 rounds of:
24 Double Unders
12 Toes-to-bars
6 Power Snatches, 135/95 lbs
-- then --
Rest 3 mins
-- then --
3 rounds of:
24 Double Unders
12 Toes-to-bars
3 Power Snatches, 165/110 lbs

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Deadlift 3-3-3-3-3

Dec 12

Complete as many rounds as possible in 35 mins of:
Row, 500 m
15/12 Bike Calories
Ski Erg, 500 m
15/12 Bike Calories
Run, 400 m
15/12 Bike Calories

Dec 13

For time:
20 Power Cleans, 155/105 lbs
30 Burpee Box Jump Overs, 24/20 in
15 Power Cleans, 185/135 lbs
30 Burpee Box Jump Overs, 24/20 in
10 Power Cleans, 225/155 lbs
30 Burpee Box Jump Overs, 24/20 in
10 Power Cleans, 255/175 lbs

Dec 14

For time:
20 Bench Press, 135/95 lbs
Run, 200 m
18 Bench Press, 155/105 lbs
Run, 200 m
16 Bench Press, 175/115 lbs
Run, 200 m
14 Bench Press, 195/125 lbs
Run, 200 m
12 Bench Press, 215/135 lbs
Run, 200 m
10 Bench Press, 235/145 lbs
Run, 200 m

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