WOD

December 12th, 2018

“COMET”
AMrAP in 5:00
Rx
10x 10m Sprints w/ 2-Hand Touch
20 Wall Balls (20/14#)

Scaled
10x 10m Sprints w/ 2-Hand Touch
20 Wall Balls (10/6#)

Masters
10x 10m Sprints w/ 2-Hand Touch
20 Wall Balls (14/8#)

“CUPID”
AMrAP in 6:00
Rx
10 Calories on Rower
15 Slam Balls (30/20#)
20 Shoulder-to-Overhead (75/55#)

Scaled
10 Calories on Rower
15 Slam Balls (20/10#)
20 Shoulder-to-Overhead (45/35#)

Masters
10 Calories on Rower
15 Slam Balls (20/10#)
20 Shoulder-to-Overhead (45/35#)

SweatFest/CTA

AMRAP in 16:00…
15 Box Jumps (20/16/12”)
15 DB Push Press (20/15/10#)
15 Toes-to-Bar (Knee Raises or Overhead Leg Raises on the Ground)

December 11th, 2018

“PRANCER”
AMrAP in 4:00
Rx
10 Bar-Facing Burpees
10 Overhead Squats (95/65#)

Scaled
10 Bar-Facing Burpees
10 Overhead Squats (65/45#)

Masters
10 Bar-Facing Burpees
10 Overhead Squats (65/45#)

“VIXEN”
AMrAP in 7:00
Rx
10 C2B Pull Ups
15 Games Standard Box Jumps (24/20”)
20m Walking Lunges

Scaled
10 Jumping C2B Pull Ups
15 Games Standard Box Jumps (16/12”)
20m Walking Lunges

Masters
10 Pull Ups
15 Games Standard Box Jumps (16/12”)
20m Walking Lunges

SweatFest/CTA
Repeat 2x
AMrAP in 5:00…
30 x 10m Sprints
30 KB Swings (35/25/15#)
Max Burpees

Rest 3:00

AMrAP in 5:00…
30 Burpees
30 KB Swings
Max 10m Sprints

December 10th, 2018

Welcome to the 9th Annual CrossFit AMRAP Reindeer Games!! Prizes will be given out to the top Rx, Scaled and Masters Men and Women for each age bracket (18-34; 35-45; 46+) from UR, Born Primitive & Origin Meals. Also, each individual winner will get the opportunity to Program their own WOD during the last week of the year! Let the Games Begin…

“DASHER”
AMrAP in 6:00
Rx
5 Toes-to-Bar
10 Hand-Release Push Ups
10 Deadlifts (185/125#)

Scaled
5 Wall Ball Sit Ups (14/6#)
10 Knee Push Ups
10 Deadlifts (135/95#)

Masters
5 Toes-to-Bar
10 Hand-Release Push Ups
10 Deadlifts (135/95#)

“DANCER”
AMrAP in 5:00
Rx
200 Double Unders
Max Calories on Rower

Scaled
300 Single Unders
Max Calories on Rower

Masters
200 Double Unders
Max Calories on Rower

SweatFest/CTA – It’s the last week of the CTA Challenge!
Row 500m/Bike 20 Calories/Run 20x10m
3 Rounds…
6 Ring Rows
8 Push Ups
10 Sit Ups
12 Air Squats

Then, switch row/run/bike
3 Rounds…

Then, complete sequence one last time, switching the starting row/run/bike

December 9th, 2018

NO STRENGTH TODAY

WOD:
CrossFit Open WOD 18.2
For Time:
1, 2, 3…..10 Reps of:
Dumbbell Squats (2×50/35#)
Bar-Facing Burpees

December 8th, 2018

STRENGTH:
Squat Cleans TNG
2-2-2-2-2

WOD:
CrossFit Open WOD 12.5
AMrAP in 7:00
3, 6, 9…etc.
Thrusters (100/65#)
C2B Pull Ups

SweatFest/CTA
With 18:00 on the clock, AMRAP…
600m Row
50 OHWL (25/15/10)
40 G2O w/Plate (25/15/10)
30 Box Jumps (20/16/12)
20 Knees to Elbows (Knee Raises/Sit Ups)
10 Burpees