WOD 18.2

CrossFit Carolina Beach – CrossFit

~ Christmas Week – All classes will be at 8:45am and 1:00pm.
~ Closed Christmas Day.
~ New Years Eve – 8:45 and 1:00pm only.
~ New Years Day – The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove!
~ January 2nd – Back to normal schedule.

– Strength: This is the FINAL week of Box Squat work. Next, we’ll start a cycle for the Front Squat. All sets of Box Squats today should look very similar to last week in terms of speed off of the box.
– Metcon: Today’s Metcon should be a burner. Give the first half of this workout your all. If you have a time/load from last year let that serve to develop your game plan for today.

View Public Whiteboard


A: Warm-up (No Measure)

Grab a set of Dumbbells and Bar then complete:

2 Rounds of:

10 Reverse Lunges in place (alternating, total)

5 DB Front Squats

10 RDLs w. bar

10 Bird-dogs, 5 each side.


Take 5 Minutes to Review Cleans

Take 5 Minutes to Review + Warm-up Box Squats


B: Wide Stance Box Squats (7 x 3 @70% of 12/3 3RM, every 60s.)

Metcon Prep: Set up barbells, DBs


C: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Extra Credit

D: Single Leg DB RDL w/ Support (4 x 6-10 each. Rest 60s.)

Light 400 meter sledpull powerwalk

Categories: WOD

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