Gym WODs

Tuesday Dec 13, 2016

(Complete 4 rounds over 15 minutes)
10x wall balls
Duck walk, x12ft
20x Double unders
10x back extensions
"Wall ball Annie"
50-40-30-20-10 reps for time:
Wall balls, unbroken
Double unders
Sit ups

*make note of your medicine ball weight.

Monday Dec 12, 2016

(Complete 6-8 rounds over 15 minutes)
Hang power clean, x2
Barbell lunge, x2 each leg
Wall-facing handstand hold, :20
*Run 200m every other round
For time:
Run 500m

Then, 5-4-3-2-1 reps of:

Barbell lunge, each leg
(@ 55% front squat metric)
L-pull up
Handstand push up, strict deficit, 45/25

Then, run 500m

*sub 2x kipping HSPU and kipping pull up as needed.

Saturday Dec 10, 2016

"Follow the Leader"
In teams of 2-3, complete a 25 minute AMPAP:
Sumo deadlift high pull, x15, 24/16kg
Seal walk, x48ft
Air squat, x25
Sit ups, x20
Broad jump, x48ft

*One partner works at a time. Follow your partner after each movement.

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.