Daily WOD: 1217

Monday, December 17, 2018

Conditioning
“Jump Start”
For Time:
– 60 Double Unders
– 30 Alt. 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 Alt. Dumbbell Snatches (50/35)

In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetitions as written, we recommend that athletes are able to complete at least 60 reps in a row when fresh. This number on the toes to bar would be 15 when fresh.

 


Daily WOD: 1216

Sunday, December 16, 2018

Conditioning
“Pick Six”
6 Rounds:
– 10 Dumbbell Strict Presses (35’s/20’s)
– 200m Run
– 20 AbMat Sit-ups

In this Sunday triplet workout, looking to choose a weight on the dumbbell strict press that athletes could complete 20+ repetitions unbroken when fresh. With 60 total repetitions within the workout, a maximum of one break is suggested per round if athletes need it.

 


Daily WOD: 1215

Saturday, December 15, 2018

Conditioning
ONE CLASS ONLY | 8:30am-10am

“12 Days of CrossFit”
For Time
– 1 Squat Snatch (135/95)
– 2 Box Jumps (24/20)
– 3 Push Presses (135/95)
– 4 Toes-to-Bar
– 5 Hang Power Cleans (135/95)
– 6 Hand-Release Push-ups
– 7 Deadlifts (135/95)
– 8 Pistols (4 each side)
– 9 Kettlebell Swings (70/53)
– 10 Lunges (10 each side)
– 11 Wallballs (20/14)
– 12 Burpees

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 


Daily WOD: 1214

Friday, December 14, 2018

Conditioning
“Sore Eyes”
AMRAP 20:
– 20 Wallballs (20/14)
– 20 Power Snatches (75/55)
– 20 Box Jumps (24/20)
– 20 Push Presses (75/55)
– 20/14 Calorie Row

Five movements is this longer AMRAP workout. The barbell and medicine ball weight is designed to be light, something that athletes could easily cycle 25+ repetitions when fresh.

 


Daily WOD: 1213

Thursday, December 13, 2018

Conditioning
“Clean House”
5 Rounds (In a 4 Minute Window):
– 400 Meter Run
– 1 Round of “Cindy”
– Max Squat Cleans (135/95) in Time Remaining

2 Minutes Rest Between Rounds.

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

Within these four minute windows today, looking for athletes to choose a barbell weight that they are able to complete at least 12+ unbroken squat cleans when fresh. Strength should not be a limiting factor once the barbell is reached, rather conditioning. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. The reps on the upper body movements should be completed unbroken every round. Adjust the variation or rep scheme as needed to accomplish this. The score at the end of the five rounds is total squat cleans completed.

 


Daily WOD: 1212

Wednesday, December 12, 2018

Strength
E2MOM for 10 Minutes
– 3 Thruster

Add weight each round.

Conditioning
“Arm Candy”
6 Rounds:
– 15/12 Calorie Row
– 12 Burpees
– 100 Meter Farmers Carry (53’s/35’s)

Athletes will begin by completing a strength E2MOTM, completing 3 thrusters every round and adding weight throughout. In this triplet workout, athletes will choose a weight for the kettlebell farmers carry that they could complete 200+ meters unbroken when fresh. Within the workout, 1 break is allowed per round. Burpees are traditional burpees, requiring chest contact on the floor, full extension, and a clap overhead.

 


Daily WOD: 1211

Tuesday, December 11, 2018

Conditioning
“Criss Cross”
AMRAP 15:
– 30 Double Unders
– 15 Power Cleans (115/80)
– 30 Double Unders
– 15 Toes to Bar

The weight on the barbell should be something that athletes could cycle for 21+ repetitions unbroken when fresh. The skill movements, the toes to bar and double unders, should also be something that athletes are comfortable stringing together. To hold these numbers within the workout, we recommend that athletes are able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.

 


Daily WOD: 1210

Monday, December 10, 2018

Conditioning
“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

In these short three minute windows, athletes score will be total calories accumulated on the rower. That being said, we want athletes to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that athletes can complete at least 25, 20, 15, and 10 repetitions unbroken respectively.

 


Daily WOD: 1209

Sunday, December 09, 2018

Conditioning
“Iron Fist”
Teams of 3
AMRAP 25:
– 60/50 Calorie Row
– 50 Deadlifts
– 40 Hang Power Cleans
– 30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

In this team of three workout, athletes will tackle the rower and three barbell movements. One athlete works at a time, switching out however teams see fit. Following the final push jerk on each round, athletes will add a little weight to the barbell. The limiting factor is likely the push jerk. We will choose our weights based on this movement. Athletes should be capable of completing 30, 25, 20, 15, and 10 repetitions unbroken when completely fresh. If athletes on one team plan on using different weights, it is ok to have multiple barbells on the floor.

 


Daily WOD: 1208

Saturday, December 08, 2018

Conditioning
“Boxed Out”
For Time:
– 800 Meter Run
– 21 Hang Power Snatches (95/65)
– 21 Burpee Box Jumps (24/20)
– 400 Meter Run
– 15 Hang Power Snatches (95/65)
– 15 Burpee Box Jumps (24/20)
– 200 Meter Run
– 9 Hang Power Snatches (95/65)
– 9 Burpee Box Jumps (24/20)

In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetitions unbroken when fresh. Note that the third movement is burpee box jumps and not burpee box jump overs. Athletes will come to full extension each time on the box to finish out the rep.