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CrossFit WODs
Strength and Conditioning
Dec 15
For time:
50 Bench Press, 165/105 lbs
50 Push-ups
50 Wall Balls, 20/14 lbs
*10/7 Bike cal. each break
Bench Press: 1 Rep Max
Dec 16
20 rounds for time of:
1 Ring Muscle-up
2 Power Cleans, 185/135 lbs
3 Lateral Burpees
Power Clean: 1 Rep Max
Dec 17
Peters Filthy 50
For time:
50 Box Jumps, 24/20 in
50 Deadlifts, 135/95 lbs
Handstand Walk, 50 ft
50 Pull-ups
50 Kettlebell Swings, 53/35 lbs
50 Walking Lunges
50 Burpees
50 Back Squats, 135/95 lbs
50 Double Unders
Dec 18
For time:
50/40 Row Calories
Run, 1 mi
50/40 Ski Erg Calories
Run, 1 mi
50/40 Row Calories
Dec 19
For time:
30 Power Snatches, 155/105 lbs
50 Toes-to-bars
70 Single Arm Dumbbell Push Press, 50/35 lbs
90/70 Row Calories
110 Double Unders
Dec 20
Partner: For time:
50 Dumbbell Devil Press, 50/35 lbs
100 Bike Calories
150 Wall Balls, 20/14 lbs
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