Friday 181214 Friday 181214For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball Scroll for scaling options. Post time to comments. Compare to 170115. Related content: • WOD 120111 Demo with CFNE Filthy Fifty Wod Type: Main Site Daily WODsMovements: Back Extension/Hip ExtensionBox JumpBurpeeDouble-UnderKettlebell SwingLungePull-UpPush PressToes-to-Bar/Knees-to-ElbowsWall Ball ShotBack Extension/Hip Extension WodsBox Jump WodsBurpee WodsDouble-Under WodsKettlebell Swing WodsLunge WodsPull-Up WodsPush Press WodsToes-to-Bar/Knees-to-Elbows WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Sunday 181209 Sunday 181209Split jerk 3-3-3-3-3-3-3 reps Scroll for scaling options. Post loads to comments. Compare to 180726. Related content: • The Split Jerk • Footwork in the Split With Chad Vaughn Wod Type: Main Site Daily WODsMovements: JerkJerk WodsCompetitions: Source: www.crossfit.com
Monday 181210 Monday 18121050-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Scroll for scaling options. Post time to comments. Related content: • The Medicine-Ball Clean • Read: Medicine-Ball Cleans Wod Type: Main Site Daily WODsMovements: Box JumpCleanBox Jump WodsClean WodsCompetitions: Source: www.crossfit.com
Thursday 181206 Thursday 181206For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scroll for scaling options. Post time to comments. Compare to 150612. Related content: • Rowing Course: Body Position • The Wall Ball Wod Type: Main Site Daily WODsMovements: Row (Rowing)Wall Ball ShotRow (Rowing) WodsWall Ball Shot WodsCompetitions: Source: www.crossfit.com
Saturday 181208 Saturday 1812083 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scroll for scaling options. Post time to comments. Related content: • The Dumbbell Snatch • The Kipping Toes-to-Bar Wod Type: Main Site Daily WODsMovements: SnatchToes-to-Bar/Knees-to-ElbowsSnatch WodsToes-to-Bar/Knees-to-Elbows WodsCompetitions: Source: www.crossfit.com
Tuesday 181204 Tuesday 181204Overhead squat 3-3-3-3-3 reps Scroll for scaling options. Post loads to comments. Compare to 180810. Related content: • From the vault: WOD 130105 Demo With CrossFit Mayhem Wod Type: Main Site Daily WODsMovements: Overhead SquatOverhead Squat WodsCompetitions: Source: www.crossfit.com
Wednesday 181205 Wednesday 181205Complete as many rounds as possible in 12 minutes of: 20 GHD sit-ups 5 strict muscle-ups Scroll for scaling options. Post rounds completed to comments. Related content: • The GHD Sit-Up • The Strict Muscle-Up Wod Type: Main Site Daily WODsMovements: GHD Sit-UpMuscle-UpGHD Sit-Up WodsMuscle-Up WodsCompetitions: Source: www.crossfit.com
Saturday 181201 EvaEva 5 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups Men: 32-kg kettlebell Women: 24-kg kettlebell Scroll for scaling options. Post time to comments. Compare to 180116. Related content: • The American Kettlebell Swing • The Kipping Pull-Up Wod Type: Main Site Daily WODsMovements: Kettlebell SwingPull-UpRun/RunningKettlebell Swing WodsPull-Up WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Sunday 181202 Sunday 181202For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters Scroll for scaling options. Post time to comments. Compare to 120416. Related content: • The Strict Handstand Push-Up • The Kipping Handstand Push-Up • The Pistol Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Handstand Push-UpPistolRun/RunningHandstand Push-Up WodsPistol WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Wednesday 181128 Wednesday 181128Snatch balance 1-1-1-1-1-1-1 reps Scroll for scaling options. Post loads to comments. Compare to 170718. Related content: • The Snatch Balance Wod Type: Main Site Daily WODsMovements: Snatch BalanceSnatch Balance WodsCompetitions: Source: www.crossfit.com