CrossFit WOD, December 5, 2020
WODLuke (Time)For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m Run In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
CrossFit WOD, December 4, 2020
WOD Week 9 Day 2WeightliftingBack Squat (1x5 @ 65%)Back Squat (3x5 @ 75%)Front Squat (4x5 @ 65%)Metcon (Time)100 DB Squat Clean Thrusters 35/25 top of every minute do one wall walk
CrossFit WOD, December 3, 2020
WODWeightliftingDumbbell bench press (6x10)AHAPMetcon (Time)4 Rounds 400m Run 10 Burpees 10 T2B
CrossFit WOD, December 2, 2020
WODMetcon (Weight)10 Round EMOM Min 1: 4 Deadlift 315/225 Min 2: 7 Pull Ups Min 3: 10 Cal Bike Min 4: Rest
CrossFit WOD, December 1, 2020
WOD Hatch Week 9 Day 1WeightliftingBack Squat (1x5 @ 60% )Back Squat (1x3 @ 70%)Back Squat (1x2 @ 80%)Back Squat (1x2 @ 90)Back Squat (1x1 @ 95%)Front Squat (1x5 @ 65%)Front Squat (1x4 @ 75%)Front Squat (1x4 @ 80%)Front Squat (1x4 @ 85%)Metcon (Time)4 Rounds 750m row 15 Goblet squats 53/44 10 Renegade rows 35/25 15 CFSU