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Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Back Squat (8-8-6-4)

Increase weight through each set.

Metcon (AMRAP – Reps)

6 Minute AMRAP:

8 Box Jump Overs (24/20)

8 Toes-to-Bar

Rest 2 Minutes

6 Minute AMRAP:

8 Hang Cleans (135/95)

8 Bar Over Burpees

Rest 2 Minutes

1000m Row

Today’s WOD

CrossFit Boone – CrossFit

Metcon (Time)

12 Days of Christmas:

1 Bear Complex

2 Handstand Push-Ups

3 Toes-to-Bar

4 DB Snatch

5 KB Goblet Squats

6 Pull-Ups

7 Wall Balls

8 Push-Ups

9 Jumping Lunges

10 Calories on a Machine

11 Kettlebell Swings

12 Burpee Box Jump Overs

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Snatch Complex (5×1)

Snatch Complex:

1 Power Snatch

1 Snatch Balance

1 Overhead Squat

Increase weight through each round.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

3 Rep Heavy Thruster (3RM)

Find the heaviest 3 rep thruster. Record weight in Wodify.

Metcon (Weight)

Every 2 Minutes on the Minute for 24 minutes:

30 Double-Unders (50 Singles)

2 Clean and Jerk

Add at least 5 pounds every 3 rounds.

Record your heaviest weight in Wodify.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Bench Press (3×10)

Add weight through each of the sets.

Bent Over Barbell Row (3×10)

Add weight through each set.

Metcon (Time)

100 Kettlebell Swings (24kg/16kg)

150 Ab-Mat Sit-Ups

200 Air Squats

1000m Row

Athletes can partition or divide this up any way. Choose your own adventure here.

Today’s WOD

CrossFit Boone – CrossFit

Sumo Deadlift (3×10)

Perform 3 sets of 10 reps of sumo deadlifts.

Feet should be just outside of the hips or slightly wider if comfortable.

Metcon (Time)

5 Rounds for Time:

15/12 Cal. Assault Bike

1 Round of “DT”:

12 Deadlift (135/95)

9 Hang Power Cleans

6 Shoulder to Overheads

The same bar will be used for DT. Choose your weight wisely.

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice.

Front Squat (4×8)

Work to a moderately heavy set of 8 reps over 4 sets.

Push Press (4×6)

Work to a heavy set of 6 reps over 4 sets.

Metcon (Time)

4 Rounds For Time:

8 Power Snatch (95/65)

10 Box Jump Overs (24″/20″)

12 Toes-to-Bar (Hanging Knee Raises)

14 Bar Facing Burpees

Today’s WOD

CrossFit Boone – CrossFit

Warm-up (No Measure)

Coach’s Choice

Overhead Squat (5×4)

Work on overhead squat! Focus on the overhead stability and depth in the squat.

Metcon (Time)

Turkey Trottin’

2500m Row

3 Rounds:

11 Thrusters (95/65)

26 Ab-Mat Sit-Ups

2500m Row

Today’s WOD

CrossFit Boone – CrossFit

3 Second Pause Back Squat (4×4)

Pause for 3 seconds at the bottom of a back squat on each of the 4 reps.

Rope Climb Practice

Practice climbing the rope. Work on footwork or if you have the footwork, work on legless.

Metcon (Time)

“Helen”

3 Rounds for Time:

400m Row

21 Kettlebell Swings

12 Pull-Ups

Today’s WOD

CrossFit Boone – CrossFit

Push Press (6-6-6-6)

Work to a moderate weight.

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

25/20 Calorie Row

8 Power Cleans (135/95)

8 Bar Over Burpees

8 Toes-to-Bar