WOD 12.21.18


Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

Run 400 Meters – Jog 200 Meters

Run 200 Meters – Jog 200 Meters

Run 100 Meters – Jog 200 Meters

Rest 2 Min

3 Rounds
Optional Row Hard/Easy

500 – 250

250 – 250

100 – 250

GPP: Metcon (Time)

Run 400 Meters – Walk 200 Meters

Run 200 Meters – Walk 200 Meters

Run 100 Meters – Walk 200 Meters

Rest 2 Min

2 Rounds
Optional Row Hard/Easy

WOD 12.20.18


Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

From 0 – 5

10 Burpee

20 Deadlifts (135/95)

30 Double Unders

AMRAP

KBS (24/16 kg) to min 4

Rest 1 min

From 5 – 10

10 Deadlift

20 KBS

30 Double Unders

AMRAP

Burpees to min 9

Rest 1 min

From 10 – 15

10 Burpee

20 KBS

30 Double Unders

AMRAP

Deadlift to min 14

WOD 12.19.18


Warrior’s Path CrossFit – CrossFit

RX: Metcon (3 Rounds for time)

3 Rounds for Time:

15/10 Cals Bike

400 M Run w/ MB (20/14)

15 Shoulder to Overhead (135/95)

Rest 3 min
With 3 minutes rest btw rounds this needs to be attacked as a sprint. S2OH should be moderate/heavy. Most people will need to break them into 2 sets.

WOD 12.18.18


Warrior’s Path CrossFit – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

WOD 12.17.18


Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

25 Front Rack Lunges (135/95)

Then 5 Rounds of:

6 Chest to Bar

12 DB Hang Power Snatches

(35/25)

25 Front Rack Lunges
RX+ = Lunges = (155/115) BMU , (50/35)

GPP= 10 Kickbacks, (DBA)

WOD 12.15.18


Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

Every 3 Min Perform:

20/15 Cals Bike

10 BF Burpees

5 Deadlifts

5 Rounds

RX+ = 315/225 (CompTrain)

RX = 225/185

RX – = 185/135

GPP + 135/95

GPP =95/65

(* Goal is 2 min work, 1 min rest)

WOD 12.14.18


Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

100 Double Unders

50 Wall Balls

25 Ring Dips

AMRAP 30

WOD 12.13.18


Warrior’s Path CrossFit – CrossFit

Metcon (Time)

21-18-15-12-9-6-3

Burpee Pull Ups

Front Squat
RX+ = 135/95

RX = 115/75

GPP = DBA

WOD 12.12.18


Warrior’s Path CrossFit – CrossFit

P1: Metcon (5 Rounds for weight)

5 Rounds

1 Hang Squat Snatch

2 OH Squats

Every 3 min

(Build Each Round)

P2: Metcon (AMRAP – Reps)

AMRAP 2 min

Power Snatch @ 65% of Part 1

Rest 2 min

AMRAP 2 min

Power Snatch @ 45% of Part 1

WOD 12.11.18


Warrior’s Path CrossFit – CrossFit

RX: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Scaled Diane (Time)

21-15-9

Deadlift (DBA)

Barbell Press 45/35