Final WOD of 2019

31
Dec

Final WOD of 2019

With a partner, split up the reps any way:
*Weight is 96/65# or around 60% of PP
31 reps of Box jump 24/20″ [January]
28 reps of Deadlift at 95/65# [February]
31 reps of Burpee [March]
30 reps of Lunges [April]
31 reps of Push press at 95/65# [May]
30 reps of Pull-up (scale – jumping) [June]
31 reps of Power clean at 95/65# [July]
31 reps of Sit-up [August]
30 reps of Back squat at 95/65# [September]
31 reps of HR Push-up [October]
30 reps of Double under [November]
31 reps of Thruster at 95/65# [December]

Compare to Dec.31/19

 

16 Responses

  1. Gabriel

    Partnered with Karen
    We both did RX

    Time–> 11:59

    Last year we also partnered together with time of 12:17
    So PR
    Great job Karen!

    Thanks Shane!

    Happy New Year fellow CrossFitters!

  2. Joe

    With a partner, split up the reps any way:
    *Weight is 96/65# or around 60% of PP
    Kept 95# 24 inch box jumps. Tried to split things evenly. Nev picked up my slack.
    15:18

  3. Heather Skeard

    Wod with jeff
    12:02

    Rx weights, had to modify for baby
    – regular push ups instead of hand release
    – knee raises instead of sit ups
    – down ups for burpees

  4. Jackie

    Final WOD of 2019 with my partner Mark DeWolfe.

    I used 45#, Box Step Ups 20”, and I did double unders. I also did strict pull-ups from standing position.

    15:42 (last year 15:38 with 35#)

    Cashout with Mark and Ryanne – 5 K Row

    Fun morning thank you Shane. Happy New Year to everyone at CFM!!

  5. Cheryl

    Final WOD of 2019 with the lovely coach Janelle.

    Scaled: 40#, 20” box, Jumping pull-ups, abmat situps, HR pushups – knees, single unders.

    14:37

    Compare to DEC.31/19: 14:05 with John – 35#, 18” box

    Thank you Janelle & HNY CFM community!

  6. Samantha Both

    Did a modified version with Laura.

    Bar hops (2-count) instead of box jumps.
    Deadlifts to just below knee level.
    Good mornings instead of lunges
    Hang power clean instead of power cleans from the ground.
    10 cal row, modified not to lean in too far, in place of back squats
    Push press in place of thrusters.

    14:04 with Rx weight.

    Thanks, Cara! What a great way to end the year.

    And huge shout out to Shane for always finding something to work around this injury. Our CFM coaches are the best!

  7. Melanie

    With a partner, split up the reps any way:
    *Weight is 96/65# or around 60% of PP
    31 reps of Box jump 20″ [January] (sets of 5)
    28 reps of Deadlift at 65# [February] (14/14)
    31 reps of Burpee [March] (alternating)
    30 reps of Lunges [April] (15/15)
    31 reps of Push press at 65# [May] (10/10/5/5)
    30 reps of Pull-up (scale – jumping) [June] (She did what she could of Pullups and I filled in with jumping)
    31 reps of Power clean at 65# [July] (sets of 5)
    31 reps of Sit-up [August] (16/15)
    30 reps of Back squat at 65# [September] 🤷‍♀️
    31 reps of HR Push-up [October] (we mixed it up)
    30 reps of Double under [November] (me/unbroken)
    31 reps of Thruster at 65# [December]( sets of 5)
    16:40 with Ryanne

Leave a Reply to Laura Cancel Reply