WODs for
WODs
Leaderboards
Aimee Kowaliuk
Cassandra Denis
Christopher Reyes
Kathaleen Spelte
Robert Mullens
Loïc Besson
- CrossFit.com Rx'd
- CrossFit Weightlifting
- CrossFit Gymnastics
- CrossFit.com WOD Scale
- Bodyweight WODs
- Dumbbell WODs
- CrossFit Kettlebell
Attached Info From Your Coach
1:
Push Press : 2-2-2-2-2Push Press 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
2:
Push Jerk : 1x1Push Jerk 1x1 Use the heaviest weight you can for the set.
Work up to a heavy single
3:
Clean Pull + Power Clean + Clean Pull + Clean : 1-1-1-1-1Clean Pull + Power Clean + Clean Pull + Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
(1+1+1+1)x5 working sets
4:
Pause Clean Pull : 3-3-3-3Pause Clean Pull 3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Pause for 2 secs at mid knee Heavy, but keep the speed on the bar
5:
Lifting: Goblet Box Step-ups and Kettlebell Side BendsGoblet Box Step-up 20-20-20, using heaviest weight per set Kettlebell Side Bend 20-20-20, using heaviest weight per set
Kettlebell Side Bends- 20 each side
Skill Training:
FT: Bear Crawls, Backward Bear Crawls, Inch Worms, Crab Walks and Spiderman CrawlsFor time: Bear Crawl, 50 ft Backward Bear Crawl, 50 ft Inch Worm, 50 ft Crab Walk, 50 ft Spiderman Crawl, 50 ft Crab Walk, 50 ft
Animals!
Attached Info From Your Coach
For time: 150 Burpees
*Pick a pace that will allow you to keep moving throughout the 150 reps. Pick up the pace for the final 20-30 reps.
3 rounds for time of: 15 Dumbbell Hang Power Cleans, pick load 15 Burpees
Conditioning:
Alt EMOM 16 mins: Double Kettlebell Front Rack Walks, Double Kettlebell Floor Press, Double Kettlebell Farmers Walks and GHD Sit-upsEvery 1 min for 16 mins, alternating between: Double Kettlebell Front Rack Walk, pick load, 45 secs 15 Double Kettlebell Floor Press, pick load Double Kettlebell Farmers Walk, pick load, 45 secs 15 GHD Sit-ups
Double Kettlebell Farmers Walk- palms forward The goal of this piece is to use the same kettlebell weight for the walks and floor presses.
Gym Activity
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Annie ClarksonDecember 11, 2018Sets 6 Deadlifts | 95 lbs 4 Deadlifts | 115 lbs 3 Deadlifts | 125 lbs 2 Deadlifts | 135 lbs 1 Deadlift | 140 lbs 4 Deadlifts | 125 lbs -
Adrian Kennedy4 ROUNDS 100ft Sandbag Carry (150#) 60 SEC MAX Sandbag Cleans (9-7-7-8 - 31) REST 1 MINDecember 11, 2018Every 2:30 for 10 mins: Sandbag Bear Hug Carry, 150 lbs, 100 ft 8 D-Ball Over Shoulders, 150 lbs -
Sarah LoBueScaled C2B and did less weight for sandbag than RxDecember 11, 20184 rounds of: 18 Assault Bike Calories 21 GHD Sit-ups 15 Chest-to-bar Pull-ups 9 Sandbag Cleans, 60 lbs -
Adrian KennedyDecember 11, 2018Sets 5 Snatch Pulls | 165 lbs 5 Snatch Pulls | 175 lbs 5 Snatch Pulls | 185 lbs
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Adrian KennedyDecember 11, 2018Sets 3 Hang Power Snatches | 115 lbs 3 Hang Power Snatches | 125 lbs 3 Hang Power Snatches | 135 lbs 3 Hang Power Snatches | 145 lbs 3 Hang Power Snatches | 155 lbs
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Brandon DallacquaDecember 11, 201820 Thrusters, 45 kg 20 Sumo Deadlift High Pulls, 45 kg 20 Push Jerks, 45 kg 20 Overhead Squats, 45 kg 20 Front Squats, 45 kg -
Kenneth MillmanI'm awful at these, probably because I never do them. Wrists were killing me.December 11, 2018Sets 7 Overhead Squats | 95 lbs 7 Overhead Squats | 95 lbs 5 Overhead Squats | 115 lbs 5 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs 3 Overhead Squats | 115 lbs 1 Overhead Squat | 125 lbs -
Adrian Kennedy2x 25# DBs - 30in BoxDecember 11, 2018Every 1 min for 5 mins: 3 Weighted Box Jumps | 25 lbs 3 Weighted Box Jumps | 25 lbs 3 Weighted Box Jumps | 25 lbs 3 Weighted Box Jumps | 25 lbs 3 Weighted Box Jumps | 25 lbs
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Devin WatsonKept rpm above 62 GHD’s ub C2b 10/5, except for last set ub Used 125# med ball for sandbag cleansDecember 11, 201815:00 AMRAP: 27 Assault Bike Calories 21 GHD Sit-ups 15 Chest-to-bar Pull-ups 9 Sandbag Cleans, 100 lbs
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