Gym WODs

Monday Jan 01, 2018

(13 minutes / 3 rounds)
Back Squat x 5
Dips x 3
Pull ups x 3
Run x 400m
Workout of the Day:
Every 1:00 x6 cycles:

Station A: 5 Back squats @ 75%

Station B: 5 Pull ups

Station C: 5 Dips

Auxiliary strength:
Three rounds:
10 Back extensions
:30 Bumper hollow body hold
10 Cartwheels

Saturday Dec 30, 2017

(14 minutes/4 Rounds)
8 Sit Ups
8 American KB Swings
8 Lunges each leg
8 Cal Row
25 Double Unders
Workout of the Day:
In teams of three, complete 2017 reps for time:

150 Double unders, one rope
150 Sit ups, as a team
1200m row, one rower
150 American KB swings, one KB
150ft Seal walk, one lid
150ft Walking lunge
67 Burpees, alternating reps

Friday Dec 29, 2017

(13 minutes/3 rounds)
2 pistols each side OR 10 Air Squats
8 Push Ups OR 3 HSPU
10 Scap Pushups
10 Scap Pullups
5 Pullups
Workout of the Day:
"Cindy"
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats

OR

"Mary"
20 minute AMRAP:
5 Handstand push ups
10 Pistols, alternating
15 Pull ups

Thursday Dec 28, 2017

Every :90 x2 rounds of each
(All performed with empty bar)

10 Jerk dips
3-5 pull ups

7 Split presses
3-5 pull ups

7 Split push presses
3-5 pull ups

7 Quarter split jerk
3-5 pull ups

7 Split jerks
3-5 pull ups

Workout of the Day:

Four rounds through, NFT
8 Jerk dips
30ft racked carry
:30 hold

Wednesday Dec 27, 2017

(14 minutes/3 Rounds)
5 DB Jerks each arm
8 Sumo Deadlift High Pulls
3 Deadbugs
10 Wall Balls
Run 200m
Workout of the Day:
For time:
Run 500m
50 Dumbbell jerks @ 45/25
Run 500m
50 Sumo deadlift high pulls @ 75/45 LBS
Run 500m
50 Wall balls @ 20/14 LBS

Saturday Dec 23, 2017

"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.) :-)


Thursday Dec 21, 2017

WOD Drills:
(6 minutes/ 4 rounds)
5 Snatch scoops
5 Snatch shrugs
5 Muscle snatches
5 Overhead squats

(10 minutes/ 6 rounds)
1 Power snatch
1 Overhead squat
1 Squat snatch

Workout of the Day:
10 minute EMOM:
1 Squat snatch

Auxiliary strength:
Three rounds:
10 Bent over rows
10 SLL
10 Sots press

Wednesday Dec 20, 2017

(12 minutes/ 4 rounds)
:20 Handstand hold
5 Handstand push ups
5 Scapular pull ups
5 Cuban rotations
Run 200m
For time:
5 Rope climbs, legless
15 Handstand push ups
Run 800m
3 Rope climbs, legless
12 Handstand push ups
Run 500m
2 Rope climbs, legless
9 Handstand push ups
Run 300m