Saturday 181222 Saturday 18122210 rounds on the C2 rower of: Pull a sub-1:25/500-m pace for as long as possible Rest 3 minutes Scale pace as needed so that first interval can be maintained for approximately 1 minute. Scroll for scaling options. Post time maintained for each interval to comments. Compare to 141227. Related content: • Rowing Wod Type: Main Site Daily WODsMovements: Row (Rowing)Row (Rowing) WodsCompetitions: Source: www.crossfit.com
Monday 181224 Monday 1812244 rounds for time of: Run 400 meters 50 squats Scroll for scaling options. Post time to comments. Compare to 171225. Related content: • The Air Squat • Squat Therapy Wod Type: Main Site Daily WODsNo Equipment (Home Wods)Movements: Air SquatRun/RunningAir Squat WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Thursday 181220 Thursday 181220Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft. rope 20 box jumps Men: 30-in. box Women: 24-in. box Scroll for scaling options. Post rounds completed to comments. Related content: • The J-Hook Rope Climb • The Box Jump Wod Type: Main Site Daily WODsMovements: Box JumpRope ClimbBox Jump WodsRope Climb WodsCompetitions: Source: www.crossfit.com
Sunday 181216 Sunday 1812165 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb. Scroll for scaling options. Post time to comments. Related content: • The Overhead Squat Wod Type: Main Site Daily WODsMovements: Overhead SquatRun/RunningOverhead Squat WodsRun/Running WodsCompetitions: Source: www.crossfit.com
Monday 181217 Monday 181217Clean and jerk 1-1-1-1-1-1-1 reps Scroll for scaling options. Post loads to comments. Compare to 180522. Related content: • Chad Vaughn, 315-lb. Clean and Jerk Wod Type: Main Site Daily WODsMovements: CleanJerkClean WodsJerk WodsCompetitions: Source: www.crossfit.com
Tuesday 181218 Tuesday 1812185 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 75 lb. Women: 55 lb. Scroll for scaling options. Post time to comments. Related content: • The Thruster • The Burpee Wod Type: Main Site Daily WODsMovements: BurpeeRun/RunningThrusterBurpee WodsRun/Running WodsThruster WodsCompetitions: Source: www.crossfit.com
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
Wednesday 181212 Wednesday 181212Deadlift 10-10-10-10-10 reps Scroll for scaling options. Post loads to comments. Compare to 150211. Related content: • Simplifying the Deadlift With Coach Glassman • The Deadlift Wod Type: Main Site Daily WODsMovements: DeadliftDeadlift WodsCompetitions: Source: www.crossfit.com
Thursday 181213 JackieJackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Scroll for scaling options. Post time to comments. Compare to 150515. Related content: • Rowing • The Thruster • The Kipping Pull-Up Wod Type: Main Site Daily WODsMovements: Pull-UpRow (Rowing)ThrusterPull-Up WodsRow (Rowing) WodsThruster 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