WOD 12/12

Power Clean 1 RM max weightcrossfitpiggyback

Clean Pulls 5 x 2

Then:

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs

Buyout

Plank Holds 3 x Max Time

WOD 12/10

Weighted Pull-up 3-3-3-3-3-3-3-3 Bent over rows 4×10 Then: Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swing (Russian)s, 32/24 kg 15 Goblet Squats, 32/24 kg 10 Pullup / Knees to Elbows Complexes (A pullup, immediately followed by the athlete executing knees to elbows, without leaving the bar. The two movements count as…

WOD 12/8

Floor Press 1 rep maxkoontzicegamesdeadlifts

Double Kettlebell Floor Press 4×10

Then

5 Rounds For Time of:

20 Wall Balls, 20/14 lbs
15 Push-ups
5 Deadlifts, 225/155 lbs

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3×20 Tricep Rollback
100 Tricep Pushdowns

WOD 12/6

Max Effort Lower Body

Band Deadlift : 1 Rep Max

Then:

Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees

Buyout:

Seated Good Morning 3×20

WOD 12/4

Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip.  Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…

WOD 12/3

Box Jump : Max Height

Then:

4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in

Buyout

Straight Leg GHD 3×20

WOD 12/2

Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…

WOD 11/30

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball 20/14 lbs
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations