Twelve Days of Christmas Tuesday 12-22

Skill

1000m row for time

WOD

“12 Days of CrossFit”

1- DL

2- TTB

3- Thrusters (95/65)

4- pull-ups

5- Burpees

6- Box Jump overs (24/20)

7- Sit-ups

8- power cleans (95/65)

9- air squats

10- slam balls

11- Ring Dips

12- OHS (95/65)

  

EDM Motivational Monday Dec. 21st 

Strength

Back Squat

10-5-1-1-1-1…

Find 1RM

WOD

50 WB (20/14)

40 HRPU’s

30 KBS (62/35)

20 Power Snatches (95/65)

10 Burpees

2 Rope Climbs

Cash out– 400m run for time

  

May the Force be with you Friday 12-18

Warm-up

Light saber drills

Strength

Death Star DeadLifts + Bench 

2-2-2-2-2…
WOD

12:00min AMRAP

7 Front Squats (135/95)

10 Pull-ups

100m plate run (45/25)

Cash out-ME unbroken WB (20/14)

1 attempt

  

Thirsty Thursday 12-17

Strength

Strict Press

2-2-2-2-2…

WOD

11:00min AMRAP 

10 Hang Power cleans (135/95)

9 T2B

8 Bar Push-ups

Cash out– 14 Turkish Get-ups

  

Weightlifting Wednesday/ Yoga Too 12-16

Strength

10:00min EMOM

Snatch DL + Hang Snatch High Pull + Hang Power Snatch + OHS

Add weight every 2min

WOD

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

DL (185/115)

DU’s

WeightLifting

Squat cleans

3-3-2-2-2

Clean pulls

2-2-2-2

  

Team Work Tuesday 12-15

Strength/ Skill

Pull-ups

7:00min AMRAP

20 Seconds Work/ 40 secs rest 

Partner WOD

Complete in order…

Bench 3000/ 4,500/ or 6,000# of volume.

100 KBS (62/35)

100 Ring Rows

100 WB (20/14)

100 Box Jumps (24/20)

*only one partner can work at a time

*partner not working must do Jumping Jacks

*25min cut off time

  
 

Motivational Monday 12-14

Warm-up

Agility Ladder Drills

Strength

Back Squat (185/95)  (115/65)

5:00min AMRAP

You will do as many squats (below parrellel) as you can in 5min. You will come off the rack and can rest when needed. 

WOD

Performance

5 rounds of…

10 SDHP (115/75)

3 Wall Walks 

Then, 20 Burpees

Fitness

5 Rounds of…

10 SDHP/ or KB SDHP

10 HRPU’s

Then, 10 Burpees
Cash out– 40 Sit-ups

  

Christmas Party Friday 12-11

Strength

Performance 

Snatch

2-2-2-2-2

Fitness

Power Snatch

2-2-2-2-2

WOD

4 rounds

Run 200m

8 T2B

10 OHS (95/65)

Cash out– 25 plate frontal raises

   
 

Thankful Thursday 12-10

Strength

DL + Bench 

3-3-3-3-3…

Go heavier than previous weeks 5’s

Immediately after each set of DL, complete Bench set. 

AHAP

WOD

3 Rounds of…

1 minute of Push Press (115/75)

1 minute WBSU’s

1 minute DU’s

1 minute of KBS (62/35)

1 minute rest

Measure= max reps

Cash out– 20 Dips   

 

Weightlifting/ Yoga Wednesday 12-9

Strength

Back Squat

3-3-3-3-3

WOD

Run 400m, then 

4 Rounds of…

8 PC (165/115/95/65)

18 Box Jumps

10 Burpees over bar

Rest 1min

Cash out-30 Bicep curls