WOD

171211

Singing River CrossFit – CrossFit

Skills /Strength: Midline
Not for Time
10 TGU’s
20 Russian Twist
30 Flutter Kicks

Metcon (Time)

4 Rounds:

10 Power Cleans 135/95 115/75 95/55

10 Barbell Facing Burpees

*Foundation: 3 Rounds

171208

Singing River CrossFit – CrossFit

Skill/Strength: Push Jerk
5-5-5-3-3-3-1-1

Metcon (Time)

15 Back Squats 135/75

10 Cal Row

12 Back Squats

10 Cal Row

9 Back Squats

10 Cal Row

6 Back Squats

10 Cal Row

3 Back Squats

10 Cal Row

171207

Singing River CrossFit – CrossFit

Metcon (Time)

Conditioning

100 SU’s

50 Sit-ups/5 Burpees

80 SU’s

40 Sit-ups/10 Burpees

60 SU’s

30 Sit-ups/15 Burpees

40 SU’s

20 Sit-ups/10 Burpees

20 SU’s

10 Sit-ups/5 Burpees

171205

Singing River CrossFit – CrossFit

Metcon (AMRAP – Reps)

12 Minute:

100m Run

2 Kettlebell Swings 53/35

100m Run

4 Kettlebell Swings 53/35

100m Run

6 Kettlebell Swings 53/35

100m Run

8 Kettlebell Swings 53/35

100m Run

10 Kettlebell Swings 53/35

*Continue to add 2 reps per round.

171204

Singing River CrossFit – CrossFit

Skills / Strength: 2 Rounds
Run Conditioning
400-200-100
(1:00 Recovery)

Metcon (AMRAP – Reps)

3 Rounds:

1:00 at each station:

Wall Balls 20/14

Dumbbell Snatch 35/20

Burpees

(90 Sec Recovery)

171130

Singing River CrossFit – CrossFit

Front Squat
(1 Pause Front Squat + 1 Front Squat)=1
6X1
*Warm up sets (light loads)

Metcon (Time)

15 Clean and Jerks 95/65

400 Meter Run

12 Clean and Jerks 95/65

400 Meter Run

9 Clean and Jerks 95/65

400 Meter Run

171129

Singing River CrossFit – CrossFit

ACTIVE RECOVERY
RomWod
Foam Roll

Metcon (No Measure)

2 Rounds:

400m Jog

25 Push-ups

25 Squats

25 Sit-ups