CrossFit WOD, December 11, 2018

Tuesday WOD

Warm-up
Warm-up
2 min Row/Ski/Bike

Dynamic Shoulder Warm-Up
– Self Hugs/Swimmers

2 Rounds:
– 25 Jumping Jacks (clap OH and behind)
– 10 Band Pull Aparts
– 10 Air Squats
– 10 Ring Rows
– 10 Yoga Pushups

Strength
Pendlay Row (3×6 Ascending)

Metcon
Metcon
For time:
800m Run
40 Pull-ups
800m Run
40 DB Push Press 50s/35s
800m run
40 Pull-ups

CrossFit WOD, December 10, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 20-30 sec HS Hold on wall
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Power Clean + Clean + Jerk
12 min to find semi-heavy single for day

– Focus on full extension at top of pull for cleans

– Loading should be sub maximal – intention is to practice speed under bar rather than max load

Metcon
Metcon
AMRAP 9 minutes of:
9 Calories Rowing
6 Burpees over bar
3 Clean & Jerks 185/135

CrossFit WOD, December 8, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
12 Days of Christmas
For Time:

1 Deadlift (275/185)
2 Muscle Ups
3 DB Thrusters (35/20)
4 Pistols (each leg)
5 Swings (70/53)
6 Burpees
7 Pull ups
8 DB Lunges (35/20)
9 Push ups
10 Box Jump (20)
11 One Arm Snatch (35/20)
12 TGU (35/20)

Perform in the same manner as the song.
1 Deadlift; 2 Muscle ups and 1 Deadlift; 3 Thrusters, 2 Muscle Ups and 1 Deadlift…

CrossFit WOD, December 7, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

CrossFit Squat Hold Drill w/ Plate – 2x
– Squat hold with 5 plate press outs and 5 plate press ups
– Light plate
– Maintain upright torso, heels down but weight spread over foot, knees tracking toes

2 Rounds:
– 10 Ring Rows
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Front Squat (12 min to find heavy set of 2 for day)
No failures

Metcon
Metcon
AMRAP 3 minutes of:
30 Mountain Climbers
7 Front Squats 135/95

Rest 2 minutes & repeat.

CrossFit WOD, December 6, 2018

Thursday WOD

Warm-up
Warm-up
Row/Ski/Bike – 2 min – Steady Pace

Mobility-
– Twisted Cross/Thread the Needle/Spiderman

2 Rounds:
– 10 Band Pull-aparts
– 10 Walking Lunges
– 10 Yoga Push Ups
– 10 Bent Over KB Rows (ea arm)

Strength
Bench Press (3,2,1,3,2,1)
Find a working weight set of 3, increase weight for set of 2 and again for 1.
Reduce weight for another set of 3 (but slightly heavier than 1st set of 3), increase for 2 and again for 1.

Metcon
Metcon
Swinging Annie

50-40-30-20-10
– Double Unders
– Ab Mat Situps
– Russian KB Swings 53/35

CrossFit WOD, December 5, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m – last 100m no leg drive – hinge at hip and finish with arms

2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats

Strength Demo & Group Walk Thru w/ BB

Strength
Snatch – 3 position (12 mins to find heavy single)
High Hang Snatch + Hang Snatch + Floor Snatch

Metcon
Metcon
For time:
15 Power Snatches 135/95
15 Bar-facing Burpees
3 Turkish Get-Ups 50/35
12 Power Snatches
12 Bar-facing Burpees
2 Turkish Get-Ups
9 Power Snatches
9 Bar-facing Burpees
1 Turkish Get-Ups

CrossFit WOD, December 4, 2018

Tuesday WOD

Warm-up
Warm-up
2 min – Row/Bike/Ski

2 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 10 Ring Rows
– 5 Inch Worms w/ Push Up

Strength
Snatch Pull (3×3)
– Work up to heavy but not maximum set of 3 and complete 2 more sets at that weight

– Should still be explosive/bar accelerating though pull

Metcon
Metcon
3 Rounds for time:

21/14 Cal Air Assault Bike (30/21 Cal Row/Ski)
15 Box Jumps 30"/24"
9 Power Cleans 155/105
6 Chest to Bar Pull-Ups
3 Ring Muscle-ups

– Use a different machine (row/bike/ski) than you used yesterday

CrossFit WOD, December 3, 2018

Monday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 15 KB Swings
– 5 (ea arm) KB Push Press
– 10 KB Goblet Squats

Group BB Warm-Up
– DL, Hang Power Clean, FS, Push Press

Strength
Bear Complex (12 min to min heavy set of 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

OLYMPIC STYLE
– Squat Clean into Jerk (Split or Push) into Back Squat into Behind Neck Jerk (Split or Push)

Metcon
Metcon
For time:
– 300 Double-unders
– 200 Walking Lunges
– 100/70 Calorie Row/Ski (70/50 Cal Bike)

CrossFit WOD, December 1, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 2:

2 Rounds (30 Minute Cap):

200 Meter Run (Relay)
70 Alt Dumbbell Snatches (50/35)
200 Meter Run (Relay)
70 Box Jump Overs (24/20)
200 Meter Run (Relay)
70 DB Hang Squat Cleans (50s/35s)

CrossFit WOD, November 30, 2018

Friday WOD

Warm-up
Warm-up
2 Rounds:
– 30 Jumping Jacks
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up

Group BB Warm Up
– DL, HPC, FS, PP

Strength
Thruster (12 min to find heavy set of 2)
First rep starts from the floor

Metcon
Metcon
For time:
– 100 Double-unders
– 50 KB Swings 53/35
– 25 Thrusters 95/65