December 2012 CrossFit WODs

December 31 – “Loredo” – 6 RNDS

  • 24 Air Squats
  • 24 Push Ups
  • 24 Walking Lunges
  • 400 M Run

 

December 29 – On the Minute for 12 RNDS – 2 Full Cleans, Max Load – THEN

  • 9 Min AMRAP
    • 3 Front Squats 65-75% 1 RM
    • 6 Burpees
    • 9 Deadlifts- same weight as the FS

 

December 28 – 20 Min AMRAP

  • 5 CTB Pull Ups
  • 10 Wall Balls 20/14
  • 15 KBS 53/35

 

December 27 – 5 RNDS

  • 400 M Run
  • 7 Thrusters 135/95
  • 14 DB Power Cleans 50/35
  • 21 Box Jumps 24/20

December 26 – Deadlift, Max Weight – 3-3-3-3-3-3-3, THEN

  • 21-15-9
    • DB Thrusters 35/20
    • Burpees

December 24 – “12 Days of Christmas”

  • 1 Crane Sprint
  • 2 Thrusters 135/95
  • 3 Power Cleans
  • 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 22 – 30-20-10 – 75 Double Unders BTWN RNDS

  • T2B
  • Back Squat 135/95
  • Floor Press 135/95

December 21 – Three 7 Minute AMRAPs

  • 7 Min AMRAP – “Cindy”
    • 5 Pull Ups
    • 10 Push Ups
    • 15 Air Squats
    • Rest 3 Minutes
    • 7 Min AMRAP
      • 10 DB Thrusters 30/20
      • 10 Weighted Sit Ups
      • Rest 3 Minutes
      • 7 Min AMRAP
        • 12 KBSDHP 53/35
        • 7 Burpees

December 20 – For Time

  • 500 M Run Buy In
  • 3 RNDS
    • 30 KBS 53/35
    • 20 SA OHS 45/30
    • 10 Push Press 135/95
    • 50 Wall Balls 20/14 Cash Out

December 19 – 5 RNDS

  • 7 Front Squats 225/185
  • Dumpster Sprint (200 M)

December 18 – For Time

  • 1200 M Run
  • 9 Ground to Overhead 155/105
  • 15 Pull Ups
  • 18 KBSDHP 70/44
  • 6 Ground to Overhead
  • 12 Pull Ups
  • 15 KBSDHP
  • 3 Ground to Overhead
  • 9 Pull Ups
  • 12 KBSDHP
  • 30 Deadlifts 155/105

December 17 – For Time

  • 30 Burpees Buy In
  • 3 RNDS
    • 15 DB Full Squat Cleans 50/35
    • 30 DB Single Arm OH Walking Lunges 50/35
    • 10 Push Press 135/95
    • 30 Burpees Cash Out

December 15 – 3 RNDS

  • 15 Power Cleans 155/105
  • 20 DB Deadlifts 50/30
  • 30 Wall Balls 20/14
  • 500 M Run

December 14 – OHS Max Load – 2-2-2-2-2-2-2-2-2-2 – THEN

  • PICK TWO – For Time
    • 75 GHD Sit Ups
    • 100 Barbell Thrusters 45/33
    • 100 Slam Balls
    • 800 M Run
    • 1000 M Row
    • 150 Sit Ups
    • 100 Wall Balls 20/14
    • 50 Ring Push Ups
    • 100 Push Ups
    • 75 Hip Extensions
    • 200 Double Unders

December 13 – For Time

  • 400 M Row
  • 30 DB Push Press 50/35
  • 30 Deadlifts 185/135
  • 30 T2B
  • 400 M Run

December 12 – On the Minute for 12 Minutes – 3 Power Clean and Jerks – Max Load – THEN

  • 10 Min AMRAP
    • 10 Wall Balls 20/14
    • 10 KBS 53/35

December 11 – 5 RNDS

  • 200 M Run
  • 15 Pull Ups
  • 30 Double Unders
  • 10 Burpees

December 10 – Bench Press – 3-3-3-3-3-3-3 – THEN

  • 7 Min AMRAP
    • 7 SA DB Cleans 50/30
    • 7 SA Power Snatches
    • (alternate arms)

December 8 – 2 RNDS

  • 15 Thrusters 135/95
  • 500 M Run
  • 15 Shoulder to Overhead
  • 500 M Run
  • 15 Power Cleans

December 7 – On the Minute for 20 Minutes

  • Even Minutes
    • 7 Pull Ups
    • 7 Push Ups
    • Odd Minutes
      • 7 Deadlifts 135/95
      • 7 T2B

December 6 – 3 RNDS

  • 30 Box Jumps 24/20
  • 20 KBS 70/44
  • 10 Ring Dips
  • 1 Rope Climb

December 5 – For Time

  • 400 M Run
  • 20 Thrusters 115/75
  • 20 SDHP 115/75
  • 20 T2B
  • 400 M Run

December 4 – 12 Min AMRAP

  • 3 Snatches 135/95
  • Crane Sprint

 

December 3 – 18-15-12-9-6-3

  • DB Hang Squat Cleans 40/25
  • Burpees
  • Push Press 115/75

December 1 – For Time – 3 RNDS – 20 Reps of Each

  • Wall Balls 20/14
  • SDHP 75/55
  • Box Jump 24/20
  • Push Press 75/55
  • Calorie Row
  • Rest 1 Minute BTWN RNDS
By |2012-12-31T12:09:26+00:00December 31st, 2012|Workouts|Comments Off on December 2012 CrossFit WODs