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Back Squat 3-3-3 & FT: Slam Balls and Box Jump OversDecember 9, 2022
Lifting: Shoulder Press and Bent Over Barbell Rows & Row: 4 x 500mDecember 8, 2022
E2MOM for 10 mins: Squat Clean & AMRAP 16 mins: Double Unders, Wall Balls, Bar Muscle-ups, and Squat CleansDecember 7, 2022
Bench Press: 1RM & FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-upsDecember 6, 2022
Deadlift: 3RM & AMRAP 15 mins: Air Squats, Handstand Push-ups and DeadliftsDecember 5, 2022
Team WOD: 6 min Find 1RM Max Power Snatch & Tag Team Isabel & Solo WOD: Opt. 1 Isabel or Opt. 2 IngridDecember 3, 2022

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WOD ROW INTERVAL Each for time: Row: 4x 500 m R

WOD

ROW INTERVAL

Each for time:
Row: 4x 500 m

Rest as needed between efforts.

#crossfit #row #maxeffort #backmuscles

WOD Complete as many rounds as possible in 16 min

WOD

Complete as many rounds as possible in 16 mins of:
20 Double Unders
10 Wall Balls, 20/14 lbs
3 Bar Muscle-ups
1 Squat Clean, pick load

#crossfit #wallball #barmu #squatclean #crossfitgirls #teenymitch

STRENGTH BENCH - 1 RM Log your best Bench Press

STRENGTH

BENCH - 1 RM

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

#crossfit #bench #1rm #crossfitgirls

WOD Complete as many rounds as possible in 15 min

WOD

Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Handstand Push-ups
10 Deadlifts, 225/155 lbs

#crossfit #squat #hspu #whoo #deadlift #crossfitgirls #20inarowisalot

WOD 10 rounds for time of: 20 Double Unders 15 Ai

WOD

10 rounds for time of:
20 Double Unders
15 Air Squats
5 Handstand Push-ups
1 Rope Climb (15 ft)

#crossfit #doubleunders #airsquats #hspu #ropeclimb #crossfitguys

WOD 15-12-9-6-3 reps, for time of: Hang Power Cle

WOD

15-12-9-6-3 reps, for time of:
Hang Power Clean, 135/95 lbs
Lateral Burpee (Over Barbell)

#crossfit #clean #hang #burpee #crossfitgirls

WOD Complete as many rounds as possible in 20 min

WOD

Complete as many rounds as possible in 20 mins of:
Row, 250/225 m
5 Chest-to-bar Pull-ups
10 Toes-to-bars
15 Overhead Squats, 75/55 lbs

#crossfit #pullups #t2b #ohs #crossfitguys

WOD Complete as many rounds as possible in 10 min

WOD

Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press, 115/85 lbs
15 Deadlifts, 115/85 lbs

#crossfit #boxjump #pushpress #deadlift #crossfitgirls

WOD For time: Row, 500 m 50 Wall Balls, 20/14 lbs

WOD

For time:
Row, 500 m
50 Wall Balls, 20/14 lbs, 10/9 ft
50 Push-up (hand release)s
Row, 500 m
25 Wall Balls, 20/14 lbs, 10/9 ft
25 Push-up (hand release)s

#crossfit #row #wallball #pushup #crossfitguys

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