December 2011 CrossFit WODs

December 28 – Snatch Balance – 1 rep Max Weight – THEN 5 RNDS

  • 9 Deadlifts 135/95
  • 6 Hang Power Snatch 135/95
  • 3 Overhead Squats 135/95

December 27

  • 800 M Run
  • 30 Power Cleans 135/95
  • 400 M Run
  • 20 Power Cleans
  • 200 M Run
  • 10 Power Cleans

December 24 – 12 Days of Christmas

  • 1 Crane Sprint
  • 2 Thursters 135/95
  • 3 Power Cleans 135/95
  • 4 Burpees
  • 5 Jumping Lunges
  • 6 Pull Ups
  • 7 Sit Ups
  • 8 Push Ups
  • 9 Air Squats
  • 10 Wall Balls 20/14
  • 11 KBS 53/35
  • 12 Sprawls

December 23 – Grindy

  • 10 Clean & Jerks 135/95
  • 5 RNDS Cindy
  • 10 Clean & Jerks
  • 5 RNDS Cindy
  • 10 Clean & Jerks

December 22 – 5 RNDS

  • 12 Power Snatches 95/65
  • 12 Over Head Static Lunges
  • 400 M Run

December 21 – Back Squat 3-3-3-3-3-3-3 THEN

  • 100 Burpees for Time

December 20 – 8 RNDS or 40 Min AMRAP

  • 8 Calorie Row
  • 8 Push Ups
  • 8 Wall Balls 20/14
  • 8 Slam Balls 30/20
  • 8 Pull Ups
  • 8 Box Jumps 24/20
  • 8 Sit Ups
  • 8 Jumping Lunges

December 19 – Thruster – 1 Rep Max – Off Racks THEN

  • 30 Push Press 135/95
  • 500 M Run
  • 30 Push Press

December 17 – 20 Min AMRAP

  • 9 DB Power Cleans 50/30
  • 9 Pull Ups (sub Jumping Pull Ups)
  • 18 Double Unders (sub 9 Jumping Squats)
  • 9 Calorie Row
  • 100 M Sprint
  • 9 Box Jumps 24/20
  • 18 KBS 53/35
  • 100 M Sprint

 December 16

December 15

December 14 – WOOD

December 13 – 5 RNDS

  • 3 Push Press – Max Weight off Racks
  • 7 Burpees
  • 14 Pull Ups
  • Rest as Needed

December 12 – 4 RNDS

  • 7 Hang Squat Cleans 155/105
  • 21 Sit Ups
  • Loop Run

December 10

December 9 – Nicole – 20 Min AMRAP

  • 400 M Run
  • Pull Ups – Max Reps

December 8

  • 750 M Row
  • 50 KBS 53/35
  • 50 Back Extension
  • 50 Wall Balls 20/14
  • 50 Sumo Deadlift High Pulls 75/55
  • 50 DB Push Press 30/20
  • 50 Toes To Bar
  • 800 M Run

December 7

  • 400 M Run
  • OHS Max Rep 135/75
  • Clock Hits 5 Minutes
  • 400 M Run
  • Front Squats Max Rep 135/75
  • Clock Hits 10 Minutes
  • 400 M Run
  • Back Squats Max Rep 135/75
  • Clock hits 15 Minutes – WOD OVER

December 6 – Fight Gone Bad

December 5 – 3 RNDS

  • 18 Deadlifts 225/165
  • 18 DB Power Cleans 50/30
  • 18 Over Head Walking Lunges 50/30 – 9 On Left Side, 9 On Right Side

December 3 – Fran

December 2

  • 800 M Run
  • Rest 2 Min
  • 800 M Run
  • Rest 3 Min
  • 800 M Run

December 1 – On the Min for 12 RNDS

  • 2 Full Cleans- Max Weight
By |2011-12-06T14:40:42+00:00December 6th, 2011|Workouts|0 Comments