homelymatt

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December 2019

WOD for Monday, Dec 23, 2019

Charging Horses

in a 45' time frame complete:

Rx
50 Round for time:
1 HSPU
2 HR Burpees
3 American Swing @32/24

Scaled
50 Rft:
1 Push Press @50/35
2 Burpees
3 American Swing @24/16

Newbie
30 Rft:
1 HR Pushup
2 Down & Up
3 American Swing @16/12

WOD for Friday, Dec 20, 2019

CrossFit Total

  • 1RM Back Squat
  • 1RM Shoulder Press
  • 1RM Deadlift

Post the total amount

Back squat 1RM

Find your 1RM of the day.

Nyt vöitä kehiin, spottaajat tangon päihin ja kyykkymusiikki kovalle!

Kyykkyy

Shoulder press 1RM

1RM for shoulder press.

Deadlift 1RM

Deadlift 1RM

WOD for Thursday, Dec 19, 2019

Deadlift 5RM

Build your Deadlift 5RM in 15 min

Post your best result

Push press 2RM

Push press. Find your 2 rep max of the day

19122019

15 min AMRAP x2 with 3min rest:
– 10 Russian Swing @16/12
– 8 Box Jump #60
– 8 Situp
– 4 Pushup

Post your worst score, and avg reps

REPEATABLE AND SUSTAINABLE.

AlPo (Byke)

3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike

Post Meters

WOD for Wednesday, Dec 18, 2019

Power Clean 2RM

Power Clean 2RM

Randy

  • 75 reps power snatch, 75/55 lbs or 35/25 kg

AlPo (Byke)

3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike

Post Meters

WOD for Tuesday, Dec 17, 2019

Shoulder Press 5RM

With a 21X1 tempo, In 12 min build up a Shoulder (Strict) Press 5RM

Note your Best Effort

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE same result

Note:
– Post your lower result and note each round total score

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