12-21-17

HydraFit – CrossFit Metcon CrossFit Games Open 12.2 (AMRAP – Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120#

12-20-17

HydraFit – CrossFit Metcon Metcon (Time) Hero WOD “Badger” 3 rounds for time of: 95-lb./65-lb.* squat cleans, 30 reps 30 pull-ups Run 800 meters

12-19-17

HydraFit – CrossFit Strength Push Press ( 1-1-1-1-1-1-1 reps.)

12-18-17

HydraFit – CrossFit Metcon Metcon (AMRAP – Reps) 5 sets: 3 minute rounds of: 185/125lb front squats 10 reps 10 box jumps 30/24 in Max Rep KB SDHP 35/20lbs in the remianing time Rest 3 minutes between rounds. Score is max rep of KB SDHP

12-16-17

HydraFit – CrossFit Metcon Metcon (Time) 15-12-9 reps for time of: Toes-to-bars Wall ball shots, 20-lb./14-lb.* ball 75-lb./55-lb.* thrusters

12-15-17

HydraFit – CrossFit Metcon Metcon (Time) 5 rounds for time of: Run 800m 200m farmers carry 40/30lb dumbbells 40/30lb dumbbell waiter walk, 50 meters, right arm 40/30lb dumbbell waiter walk, 50 meters, left arm

12-14-17

HydraFit – CrossFit Metcon Metcon (Time) 4 rounds for time of:
 95-lb./65-lb.* power snatches, 20 reps
 50 double-unders

12-13-17

HydraFit – CrossFit Metcon Metcon (Time) 10 rounds, each for time, of: 100-meter sprint Rest 90 seconds Score time for each

12-12-17

HydraFit – CrossFit Metcon Metcon (AMRAP – Reps) Make 3 attempts at each of the following: Max set L pull-up Max distance handstand walk Max set pull-up Max time handstand hold Score reps, distance and time for each exercise

12-11-17

HydraFit – CrossFit Metcon Metcon (Time) Burpee + 185-lb./ 125-lb.* back-squat ladder Rest 3 minutes Burpee + 115-lb./ 75-lb.* shoulder-press ladder Rest 3 minutes Burpee + 245-lb./ 165–lb.* deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long …