Gym WODs

Thursday Dec 08, 2016

A. Hang power snatch, x5 @ empty bar
(x3 rounds)

EMOM 10 minutes:
Hang power snatch, x3 @ 40%

Aux work:
B1. Bent over row, x8
B2. Back extension, x8
B3. Strict toes to bar, x8
(x3 rounds)

Wednesday Dec 07, 2016

(Complete 8-10 rounds over 18 minutes)
Squat snatch, x3
(or Power snatch + Overhead squat)
Kip swing, x10
*row 200/150m every 2-3 rounds
"Amanda"
9-7-5 reps for time:
Muscle up
Squat snatch @ 135/95 lbs.

*sub 1:1 chin ups & dips for muscle ups

Tuesday Dec 06, 2016

(Complete 4 rounds over 15 minutes)
DB overhead carry to lamp post & back
Turkish get up, x2 each arm
Strict pull up, x5
Single unders, x50 FAST
15 minute AMRAP of:
30 dumbbell snatches, total
150 single unders
30 dumbbell OH walking lunges, total
150 single unders
30 dumbbell push press, total
150 single unders

*one dumbbell throughout the WOD 45/25 lbs.

Only count the dumbbell reps for your score.

Monday Dec 05, 2016

(Take 12 minutes)
Build up to Front squat weight
*row 10/8 calories every 2-3 rounds.
Every 3:00, x8 rounds alternate between:
Front squat, x3 for load
Row :90 for max calories

*rest any remaining time you have in the 3:00 after completing your work.

Score #1 is the total weight of the 4 squats sets.
Score #2 is the total number of calories rowed.

Saturday Dec 03, 2016

"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.) :-)

Friday Dec 02, 2016

(Complete 4 rounds over 15 minutes)
Turkish get up, x2 each arm
Kettlebell swings, x8 American
Strict pull up, x5
Row 10/8 calories
24-20-16 reps for time of:
Kettlebell strict press, total
Sit ups
Kettlebell swing, American
Rowing, calories

*note the kettlebell weight used.

Advanced:
Sub KB swings for KB snatches

Repeat WOD from August 15, 2016.

Wednesday Nov 30, 2016

(Complete 8 rounds over 15 minutes)
Power clean, x3 TnG
Push press, x3
*row 200/150m every other round
Work for :90, rest for :90, x6 rounds, AMRAP:
1++ power clean @ 60% of power clean
1++ burpee

Every cycle, add one rep to each movement.

Example: 1 power clean + 1 burpee, 2 PC + 2 burpees, 3/3, 4/4, etc.

Reset back to 1/1 each :90 second interval.

Monday Nov 28, 2016

(Take 15 minutes to complete 4-5 rounds)
Thruster, x3
Romanian deadlift, x7
Single unders, x100
*every other round complete 5 Jefferson curls

POST WOD:
Jefferson curl, x5
Pigeon Pose, 2:00 each leg
Jefferson curl, x5
Five rounds for time of:
5 Thrusters @ 65% of push press metric
12 Deadlifts

*post your weight in the WOD notes.

Saturday Nov 26, 2016

In teams of three.
Sharing a pair of kettlebells, for time:

Each complete:
10 front squats
10 push press

Then, farmers carry, Ash/Ellis*

Then, Row 20/15 calories each

Then, farmers carry, 500m*

*Every switch or drop on the farmers carry, each teammate completes:
10 front squats
10 push press