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Components
Rope Climb
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Bad to the Bow
CrossFit Sport
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Yoga
Date
WOD
12/21/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (8/3)
WOD
12/21/2020
Skill Work
Pack an extra sock or knee sleeve and learn how to guard against rope burns today. If you’re already a pro at climbing the rope, work on a different technique or even give leg-less a shot!
Rope Climb (10 Minutes of Work)
Workout of the Day
Metcon (AMRAP - Reps)
24 Minute Partner Workout!
02 Kettlebell Swings (53/35)
02 Box Jumps (24/20)
04 Kettlebell Swings (53/35)
04 Box Jumps (24/20)
….
Increase By (2) Reps Until Time.
*You Go, I Go Format
Partner 01 will do the set of 02 BJ & 02 KB Swings, then Partner 2 will do the SAME set before both partners move to the next set of 04 reps.
Rep Chart:
Set / Total Reps
02 / 08 reps
04 / 24 reps
06 / 48 reps
08 / 80 reps
10 / 120 reps
12 / 168 reps
14 / 224 reps
16 / 288 reps
18 / 360 reps
20 / 440 reps
22 / 528 reps
24 / 624 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 21, 2020
Leaderboard
Men's Rope Climb
Nick Davidson
12/21/2020
1 x 25
Sean Smith
12/07/2020
1 x 15
Chase Young
12/21/2020
1 x 8
Women's Rope Climb
Ashley Reeves
12/07/2020
1 x 12
Meg Brown
07/11/2016
1 x 5
tracy may
07/11/2016
1 x 5
Male Athletes
1
Nick
Davidson
CrossFit: 4:30 PM
1 x 25
2
Chase
Young
CrossFit: 4:30 PM
1 x 8
3
RW
Rice
CrossFit: 4:30 PM
1 x 5
4
Guadalupe
Avalos
CrossFit: 4:30 PM
1 x 3
5
Aaron
Forehand
CrossFit: 8:30 AM
1 x 2
6
kyle
lawles
CrossFit: 5:30 AM
2 x 1
6
Seth
McClellan
CrossFit: 5:30 AM
1 x 1
7
Cameron
Reeves
CrossFit: 5:30 AM
1 x 0
Female Athletes
1
Ashley
Reeves
CrossFit: 8:30 AM
1 x 3
2
Megan
Birkenfeld
CrossFit: 8:30 AM
1 x 2
3
Melissa
McClellan
CrossFit: 5:30 AM
1 x 0
working on feet
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