December 2010 CrossFit WODs

December 30 – 5 RNDS for Reps

  • 15 Power Snatch  95/65
  • 400 M Run

December 29 – 10-9-8-7-6-5-4-3-2-1

  • Push Jerk  135/95
  • Burpees
  • DB Clean  40/25

December 28

  • 200 Double Unders
  • 50 OHS  135/95
  • 50 Pull Ups
  • 1 Mile Run

December 27 – 5 RNDS for Reps

  • 3 Deadlifts
  • 12 Toes to Bar
  • 12 Overhead Walking Lunge  50/30

December 24 – 20 Min AMRAP

  • 12 Barbell Burpee/Clean/Thruster
  • Run to Dumpster
  • At Dumpster, 12 KBS  53/35
  • Run back to Gym
  • 24 Double Unders

December 23

  • Front Squat
  • 2-2-2-2-2-2-2

Tabada

  • Deadlifts  95/65
  • Rest 1 Min

Tabada

  • Jumping Goblet Squat  35/26

December 22– 21-15-9

  • Thruster  65/45
  • Pull Ups
  • 1 Mile Run

    21-15-9

    • Hang Power Snatch (below knee)  65/45
    • Wall Balls  20/14

    December 21– 1 Rep Max Snatch

    • 400 M Run
    • 40 KBS  53/35
    • 40 Walking Lunge
    • 400 M Run

    December 20 – Barbara – 5 RNDS

    • 20 Pull-ups
    • 30 Push-ups
    • 40 Sit-ups
    • 50 Squats
    • Rest 3 min.

    December 18

    • Skill Work
    • 1 Mile Run

    Choose 1:

    • 100 Double Unders
    • 100 GHDSU
    • 100 Burpees
    • 1000 M Row

    December 17 – 5 RNDS

    • 9 Wall Ballss  20/14
    • 3 Complex
    • Crane Sprint

    Complex  95/65:

    1 Power Snatch

    2 Overhead Walking Lunge

    3 Overhead Squat

    December 16

    • 30 Press
    • 400 M Run
    • 30 Push Press
    • 400 M Run
    • 30 Push Jerk
    • 400 M Run

    December 15

    On the Min for 24 Min

    • 3 Deadlifts  135/95
    • 2 Power Clean  135/95
    • 1 Thruster  135/95

    December 14

    • Back Squat
    • 2-2-2-2-2

    7 Min AMRAP

    • 7 Burpees
    • 7 OHS w/ Plate  45/25

    December 13 – 10 RNDS 

    • Crane Sprint
    • 5 Thruster  135/95

    December 11 – 12 Min AMRAP

    With Groups of 4

    • Rest
    • Ring Dip
    • Snatch  95/65
    • Crane Sprint

    December 10 – 30 Min

    • 10 Box Jump  20”
    • 10 Jumping Pull-ups
    • 10 KBS  35
    • 10 Push Press  45
    • 10 Back Extension
    • 10 Wall Balls  20/14
    • 10 Burpee
    • 10 Double Unders

    December 9 – 5 RNDS

    • 3 Back Squat  Max Effort
    • Max Push-ups
    • Max Ring Dips

    Rest as needed

    December 8 –  7 RNDS

    • 7 HSPU
    • 7 KBS  53/35
    • 7 Pull-ups

    December 7 – 3 RNDS

    5 Min AMRAP

    • 400 M Run
    • Front Squat for Reps  155/105
    • Rest 3 Min

    December 6- 21, 15, 9

    • Deadlifts  225/185
    • DB Clean  50/30
    • DB Push Press

    December 4 – 4 RNDS for Reps

    • 1 Min @ each station
    • Box Jumps 24/20
    • Floor Press 95/65
    • Floor Wipers

    RND 1 rest 2 Min

    RND 2 rest 1 1/2 min

    RND 3 rest 1 min

    December 3

    • 400 M Run
    • Rest 1 Min
    • 400 M Run
    • 21, 15, 9
    • KBS 53/35
    • Wall Balls 20/14
    • Burpee
    • 400 M Run
    • rest 1 Min
    • 400 M Run

    December 2 – 5 RNDS

    • 21 Thrusters
    • 3 RNDS Cindy

    December 1– 21, 18, 15, 12, 9, 6, 3

    • Over Head Squats 95/65
    • Pull Ups
    By |2010-12-05T21:08:17+00:00December 5th, 2010|Workouts|0 Comments