WODs

CrossFit

Tomorrow | December 13, 2019
12/13/2019
Accessory
Max Double-Unders (AMRAP - Reps)
Max set of Unbroken Double-Unders
5 mins to establish Max set of unbroken
Strength/Skill
Power Snatch + Squat Snatch (1-1-1-1-1)
Complex
Level 3
Metcon (Time)
"4 Rounds
10 Power Snatch 95/65
15 Sit ups
10 Thrusters
15 Sit ups
"
Level 2
Metcon (Time)
"4 Rounds
10 Power Snatch 75/45
15 Sit ups
10 Thrusters
15 Sit ups
"
Level 1
Metcon (Time)
"4 Rounds
8 Power Snatch 65/35
10 Sit ups
8 Thrusters
10 Sit ups
"
Today | December 12, 2019
12/12/2019
Accessory
Sit-ups (1 min max effort)
Strength/Skill
Hang Power Clean (5-5-5-5-5)
Level 3
Metcon (Time)
"DT
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 STOH 155/105"
Level 2
Metcon (Time)
"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 STOH 135/95"
Level 1
Metcon (Time)
"
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 STOH 95/65"
Yesterday | December 11, 2019
12/11/2019
Accessory
Plank Holds (Time)
Center hold, forearms on ground
Strength/Skill
Bent Over Row (8-8-8-8-8)
Bicep Curls (8-8-8-8-8)
WIth Bar
Level 3
Metcon (AMRAP - Rounds)
" 7 Min Asc Ladder
CTB
Wall Ball By 2 20/14"
Level 2
Metcon (AMRAP - Rounds and Reps)
" 7 Min Asc Ladder
Pull up
Wall Ball By 2 20/14"
Level 1
Metcon (AMRAP - Rounds and Reps)
" 7 Min Asc Ladder
Body Row By 2
Wall Ball By 2 14/10"

HPLite

Tomorrow | December 13, 2019
12/13/2019
Accessory
Plank Holds (Time)
Center hold, forearms on ground
Strength/Skill
Close Grip Bench Press (7-7-7-7-7)
Bench Press (7-7-7-7-7)
Metcon
Metcon (Time)
"Chipper
200 Singles
1000m row
50 Step ups
150 Singles
500m row
50 Step ups
100 Singles
250M row
50 step ups"
Today | December 12, 2019
There is no workout posted for HPLite today, please check again tomorrow.
Yesterday | December 11, 2019
12/11/2019
Accessory
1000m Row (Time)
Max Effort 1000m Row
Strength/Skill
Shoulder Press (10-10-10-10-10)
Lateral Raise (10-10-10-10-10)
Use 2.5lb or 5lb plates
Metcon
Metcon (AMRAP - Reps)
"5 rounds
1 Min Body Row
1 Min Box Jump
1 Min KB Swing
1 Min Rest"