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Saturday WODs

  • December 30, 2017

Endurance WOD (7:45a)
“The WTF Dirty 30”
Complete for Time:
Run 1 mile
30 Box Jumps (24/20)
30 Jumping Pull-ups
30 Kb Swings (35/25)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Back Extensions
30 Wall Ball Shots (20/14)
30 Burpees
30 Double Unders
Run 1 mile
*Time cap of 50 minutes

Community WOD (10:00a)
20 Minute EMOM with 30 seconds of work and 30 seconds of rest:
Jumping Pull-ups
Kb Swings
Walking Lunges
Wall Ball Shots
Burpees

3 RFT

  • December 29, 2017

Level 8 Row WOD:
1 minute Easy (RPE 4)
2 minutes @ RPE 8 (~best 1k pace)
1 minute Easy
2 minutes @ RPE 8
1 minute Easy
2 minutes @ RPE 8
1 minute Easy

Complete 3 Rounds for Time:
400 meter Run
12 Power Snatch (115/80)
6 Bar Muscle-ups

10-20-30-20-10

  • December 28, 2017

Level 7 Row WOD:
1 minute Easy (RPE 4)
4 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
4 minutes @ RPE 7
1 minute Easy

10-20-30-20-10
Ball Slams (30/20)
Box Jumps (24/20)

6 Rounds of Fun

  • December 27, 2017

Level 6 Row WOD
1 minute Easy (RPE 4)
8 minutes steady pace @ RPE 6 (~1 hr pace)
1 minute Easy

Perform 6 Rounds of the following, completing as many reps of each exercise as possible:
30 seconds of Toes to Bar
*Rest 30 seconds
30 seconds of Ring Dips
*Rest 30 seconds
30 seconds of bodyweight Deadlifts
*Rest 30 seconds
30 seconds of Handstand Push-ups
*Rest 30 seconds

Saturday WODs

  • December 23, 2017

Endurance WOD (7:45am)
“12 Days of Christmas”
1 Man Maker (40/30)
2 DB Power Snatch, Alt arms (40/30)
3 Strict Pull-ups
4 Pistols (2 per leg)
5 (Golden) Ring Dips
6 Plate OH Lunges (3 per leg) (45/25)
7 Plate Ground to Overhead (45/25)
8 Plate Russian Twists (4 taps each side) (45/25)
9 Calorie Row
10 Wall Ball Shots (20/14)
11 Toes to Bar
12 Burpee Box Jumps (24/20)

Community WOD (10:00am)
12 Minute AMRAP:
12 Calorie Row
12 DB Push Press
12 Box Step-ups (6 per leg) (add DBs if desired)
*Rest 5 Minutes
12 Minute AMRAP:
12 Burpees
12 Plate Ground to Overhead
12 Plate Russian Twists

Push & Pull

  • December 22, 2017

On a Tabata Clock for 6 Minutes:
Alternate between a Plank (any style) and Push-ups

Every 4 Minutes for 16 Minutes:
500 meter Row
*Goal is to descend the intervals!

CrossFit DeCo’s WOD

  • December 21, 2017

Level 10 Row WOD:
2.5 minutes Easy (RPE 4)
30 seconds Rest
6 Min EMOM: 6 HARD pulls from a complete stop and then rest or lightly row (The hard pulls are an ALL OUT effort!)
1 minute Easy

18 Minute AMRAP:
10 KB Swings (50/35)
10 Alternating Box Step-ups with empty barbell on back (45/35) (24/20”)
100 Double Unders
20 KB Swings
20 Alternating Box Step-ups with barbell
100 Double Unders
*Keep adding 10 reps per round to the weighted movements for the 18 mins.

Accessory Work
10 Minute EMOM:
7 Hollow Rocks & 7 Supermans

2 x 50!

  • December 20, 2017

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Complete for Time:
50 Calorie Row
50 Toes to Bar

Move Some Weight

  • December 19, 2017

Level 8 Row WOD:
90 seconds Easy (RPE 4)
90 seconds @ RPE 8 (~best 1k pace)
90 seconds Easy
90 seconds @ RPE 8
90 seconds Easy
90 seconds @ RPE 8
1 minute Easy

5 Rounds for Time:
15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
6 Shoulder to Overhead
*Time Cap: 20 minutes

Running Fran

  • December 18, 2017

Level 7 Row WOD:
1 minute Easy (RPE 4)
3.5 minutes @ RPE 7 (~best 5k pace)
1 minute Easy
3.5 minutes @ RPE 7
1 minute Easy

As Far As Possible in 12 Minutes:
1 Mile Run
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

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