Gym WODs

Wednesday Jan 02, 2019

16 minute EMOM:
5-10 Strict chin ups
Balance
5-10 Strict HSPU
Single leg good mornings
15 minute AMRAP:
1-2-3-4... Bar muscle up
2-4-6-8... Dumbbell push press
3-6-9-12... Dumbbell snatch
10-20-30... Double unders

Continue ascending for the entire 15 minutes.

Tuesday Jan 01, 2019

HAPPY NEW YEAR!

CLASS AT 12 PM ONLY TODAY.

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Three rounds through:

2:00 Row
1:00 Bear crawl
1:00 Racked carry
1:00 Hang
2:00 Jump rope
1:00 FLR
1:00 Farmers carry
1:00 Handstand kick ups

THEN,

5:00 Stillness

Sit, stand, lay down.
5:00 focus on being still, focusing on your breathing and observing where you mind goes.

Saturday Dec 29, 2018

9:00AM WOD Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 High hang squat cleans

10:00am WOD Drills:
(8 minutes)
2x Laps overhead carry
5 KB presses
5 KB push presses
5 KB thrusters

Run 200m
Every 1:30 x 10 rounds:
2 Squat cleans

Extra credit:
Three rounds through:
8/8 DB bent over row
8 Weighted back extensions
In teams of 2,
30 minute AMRAP of:

(2x) KB racked carry \\ Run

Three rounds each of:
10 Sit ups
15 Ring rows
20 KB Thrusters

Pick a partner who will use the same weight KB as you.

Friday Dec 28, 2018

(18 minutes)
Four rounds:
3 Split jerks
10 Scapular push ups
5 DB split jerks
Row 200m
20 minute AMRAP:
20 Push ups
100m Farmers carry
10 DB split jerks
Row 300/250m
Rest 1:30

Perform the DB push jerks with 1 dumbbell that allow for unbroken sets. Switch arms each round.

Wednesday Dec 26, 2018

16 minute EMOM:
5-10 Strict chin ups
Plank
Balance
1 Complex on each arm
15 minute AMRAP:
5 KB complex L-arm
10 Toes to bar
5 KB complex R-arm
200 single unders

KB complex:
KB clean
KB squat
KB push press
KB windmill

Perform one movement right after another, 5 cycles through.

Monday Dec 24, 2018

(18 minutes)
Four rounds:
5/5 Barbell lunges
5/5 Single leg good mornings
5/5 Single arm KB swings
Hang :45

Every other round:
Run 200m
Every 5:00 x 4 rounds:
3 Legless rope climbs
Run 400m
20 Single arm KB swings (10/10)

Saturday Dec 22, 2018

9:00AM Drills:
(12 minutes)
2 Clean shrugs
2 Halting power cleans
2 High hang squat cleans

10:00AM Drills:
(8 minutes)
2x Laps overhead carry
5 presses
5 push presses
5 thrusters

Run 200m
Every 1:30 x10 rounds:
2 Squat cleans

Extra credit:
Three rounds:
8 Trap-3 raises
8 DB Bent over row
"12 Days of CrossFit"
1x 200ft run
2x TGU
3x pull ups
4x squat cleans (95/65)
5x handstand push ups
6x knees to elbows
7x kettlebell swings (24/16), russian
8x lunges (ea leg)
9x burpees
10x mats for a bear crawl
11x box jumps (24/20)
12x wall walks

Complete the WOD like the song Twelve Days of Christmas is sung...

(1st day, 2nd-1st day, 3rd-2nd-1st day, 4th-3rd-2nd-1st day, etc.) :-)

Repeat from last Christmas