WOD 123118 - New Year's Eve

Monday

Pause Back Squat

2-2-2-2-2

8 second pause at the bottom

Fran

21-15-9

Thursters (95/65)

Pull-Ups

WOD 123018

Sunday

AMRAP 12 mins: Squat Snatches, Clean & Jerks and Double Unders

Complete as many rounds as possible in 12 mins of: 

1 Squat Snatch, 155/105 lbs 

3 Clean & Jerks, 155/105 lbs 

30 Double Unders

WOD 122918

Saturday

AMReps 12 mins: AbMat Sit-ups and Bar Muscle-ups

As many reps as possible in 12 mins of: 

AbMat Sit-up, 1 min 

Bar Muscle-up, 1 min 

AbMat Sit-up, 2 mins 

Bar Muscle-up, 2 mins 

AbMat Sit-up, 3 mins 

Bar Muscle-up, 3 mins

WOD 122818

Friday

"Over and Out" 

For Time: 

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

WOD 122718

Thursday

Rest Day

WOD 122618

Wednesday

Barbell Cycling 

In a 3 Minute Window:

9 Power Snatches

15 Power Cleans

21 Push Jerks

Time Remaining: 

Max Overhead Squats (135/95)

Squat Clean Complex

On the 90 Seconds x 5: 

Power Clean + Hang Squat Clean + Squat Clean

"Clean Sheet"

AMRAP 3: 

10/7 Calorie Row

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3: 

10/7 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 

10/7 Calorie Row

5 Squat Cleans (135/95)

Body Armor

3x16 Front Rack Reverse Lunges (8 Each Leg)

3x20 Weighted AbMat Sit-Ups 

*After Each Set, Complete 30-40% of Max Strict Pull-ups

WOD 122518 - Christmas Day

Tuesday

Annie

50-40-30-20-10 reps, for time of: 

Double Under 

AbMat Sit-up

WOD 122418 - Christmas Eve

Monday

“12 Days of CrossFit”

For TIme: 

1 Squat Snatch (135/95)

2 Hang Power Snatches (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar 

6 Box Jumps Overs (24″/20″)

7 Kipping Handstand Pushups

8 Goblet Reverse Lunges (53/35)

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (30/20)

12 Calorie Row

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….

WOD 122318

Sunday

Run 1 Mile

Run 1 mile

This is an all out effort for time.

WOD 122218

Saturday

Back Squat

20 Rep Max

Rope Climb Conditioning

For Time:

10 Rope Climbs

"Powerpuff"

For Time: 

30 Toes to Bar 

400 Meter Run 

15 Power Cleans (175/115)

800 Meter Run 

15 Power Cleans (175/115)

400 Meter Run 

30 Toes to Bar

WOD 122118

Friday

"Vader"

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Jerk

On the Minute x 10: 

1 Push Jerk + 1 Split Jerk

WOD 122018

Thursday

AMRAP 12 mins: Rope Climbs and Box Jumps 

Complete as many rounds as possible in 12 mins of: 

3 Rope Climbs, 15 ft 

20 Box Jumps, 30/24 in

WOD 121918

Wednesday

Overhead Squat

3 Sets of 5

Squat Snatch

5 Sets, On the 2:00:

1 High Hang Squat Snatch + Overhead Squat

1 Hang Squat Snatch + Overhead Squat

1 Squat Snatch + Overhead Squat

Deficit Handstand Push-ups

Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

"Dead Arm"

AMRAP 12:

5 Strict Handstand Pushups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

WOD 121818

Tuesday

"Dopamine"

5 Rounds, On the 5:00:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Row

WOD 121718

Monday

"Belly Flop"

21-15-9:

Box Jump Overs (24/20) 

Power Cleans (115/80) 

Chest to Bar Pull-ups 

Front Squats (115/80) 

Lateral Barbell Burpees

Push Jerks (115/80)

WOD 121618

Sunday

5 RFT: 400 m and Overhead Squats

5 rounds for time of: 

Run, 400 m 

10 Overhead Squats, 135/95 lbs

WOD 121518

Saturday

Barbell Cycling

3 Rounds:

In a :20 Second Window: Max Power Snatches (115/80)

Rest :40 Seconds

In a :30 Second Window: Max Power Snatches (135/95)

Rest :30 Seconds 

In a :40 Second Window: Max Power Snatches (155/105)

Rest 2:20

Conditioning

In Teams of 3

AMRAP 30:

8 Dumbbell Hang Clean and Jerks (50/35)

10 Medicine Ball Squat Jumps (20/14)

12/8 Calorie Row

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

WOD 121418

Friday

"Joker"

For Time: 

1-2-3-4-5-6-7-8-9-10: Toes to Bar 

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

WOD 121318

Thursday

Jackie

For time: 

Row, 1000 m 

50 Thrusters, 45/35 lbs 

30 Pull-ups

WOD 121218

Wednesday

Barbell Cycling

3 Rounds:

10 Power Cleans

10 Front Squats

10 Push Jerks

Round 1: 185/135

Round 2: 155/105

Round 3: 135/95

"Play Ball"

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

WOD 121118

Tuesday

Gymnastic Conditioning

2 Rounds:

40% of Max Ring Muscle-ups + 100 Double Unders

30% of Max Ring Ring Muscle-ups + 100 Double Unders

20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

"Crash Course"

AMRAP 15:

27/18 Calorie Row

21AbMat Sit-ups

15 Chest to Bar Pull-ups

9 Cleans (100/70)

Body Armor / Midline

3 Giant Sets:

8 Supermans

24 AbMat Sit-Ups

Max Effort Parallete L-Sit

Rest 2 Minutes Between

WOD 121018

Monday

Squat Snatch

Minutes 0-5: Heavy Double Overhead Squat

Minutes 5-10: Heavy Double Snatch Balance

Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch

Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Handstand Push-up Conditioning 

5 Rounds, In a 90 Second Window:

20/14 Calorie Row

Max Handstand Push-ups 

Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups 

Rounds 4-5: Kipping Handstand Push-ups

“Dumbbell Freddy Krueger"

21-15-9: 

Dumbbell Power Snatch (70/50)

Burpees

WOD 120918

Sunday

Snatch : 1 Rep Max

Record your best Snatch 1 rep max lift. 

Split Jerk : 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD 120818

Saturday

Clean and Jerk Complex

Build to a Heavy: 

High Hang Clean 

Hang Clean 

Power Clean 

Split Jerk

Box Front Squat

Build to Moderate Double

“Mountain Man”

For Time:

30 Power Snatches (75/55) 

800 Meter Run

60 Thrusters (75/55) 

800 Meter Run

30 Power Snatches (75/55)

WOD 120718

Friday

Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

Gymnastic Practice

In 15 Minute Window: 

8 Strict Toes to Bar 

25' Handstand Walk

"Babs"

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 AbMat Sit-ups

40 Wallballs (20/14)

WOD 120618

Thursday

FT: Rows and Wall Balls

For time: 

Row, 2 km 

50 Wall Balls, 20/14 lbs, 10/9 ft 

Row, 1 km 

35 Wall Balls, 20/14 lbs, 10/9 ft 

Row, 500 m 

20 Wall Balls, 20/14 lbs, 10/9 ft

WOD 120518

Wednesday

"Rugrats"

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Row

Body Armor

3 Giant Sets:

10 Good Mornings

20 Box Step-Ups

30 Glute Bridges

40 AbMat Sit-Ups

WOD 120418

Tuesday

Gymnastic Conditioning

5 Rounds, In a 90 Second Window: 

20/14 Calorie Row

Max Handstand Push-ups

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

Push Jerk

Heavy 5-4-3-2-1

"Down Time"

AMRAP 7: 

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

…

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

WOD 120318

Monday

Stamina Squatting 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

"Jump Start"

For Time: 

60 Double Unders, 30 Dumbbell Snatches (50/35)

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Toes to Bar 

60 Double Unders, 30/21 Calorie Row

60 Double Unders, 30 Dumbbell Snatches (50/35)

WOD 120218

Sunday

FT: 800 m; 10x Handstand Push-ups and Pistols; 800 m

For time: 

Run, 800 m 

-- then -- 

10 rounds of: 

10 Handstand Push-ups 

10 Pistols 

-- then -- 

Run, 800 m