18 Dec 2018

Part 1)
Deadlift
5-5-5-5-5

Part 2)
Partner WOD
Partner 1:
100m Front Rack Carry + 10 Kettlebell swings @ 24kg/16kg
Partner 2: AMRAP Burpees
*Switch when partner 1 returns from front rack carry.

17 Dec 2018

Part 1)
16 minutes for quality:
30 seconds Handstand
5 Lever Pulls /10 Active Arch Hangs in Tuck

Part 2)
4 x 2 minute Intervals, each for max cals
12 Barbell Bench Press @ 60kg/42.5kg
Row Cals/Bike Cals
– Rest 2 minutes between intervals

16 Dec 2018

12 days of XMAS!

1 Deadlift 50/35
2 Hang power cleans
3 Push press
4 Front squats
5 Burpees
6 Toes to Bar
7 Pull-ups
8 Sit ups
9 Push ups
10 Wall balls 9/7
11 Hollow rocks
12 Thrusters

Round 1: 1 Deadlift
Round 2: 1 Deadlift + 2 Hang Power Cleans
Round 3: 1 Deadlift + 2 Hang Power Clean + 3 Push Press

Continue in this fashion , adding 1 exercise each round until you get to round 12 where the last thing you will do is the entire list. MERRY X MAS 🙂

14 Dec 2018

CrossFit Games workout 2014 – Triple 3’s

Option A)
in a group of 3
3km Row – Change as often as necessary
300 Double Unders/Singles – Change as often as necessary.
12 x 400 meters (4 each – one works, 2 rests)

Option B)
in a groups of 2
3km Row – Change as often as necessary
300 Double Unders/Singles – Change as often as necessary.
12 x 400 meters (6 each – one works, one rests)

13 Dec 2018

Part 1)
Power Clean & Jerk: 2-2-2-2

Part 2)
EMOM for 10 minutes:
Odd Minutes:
30 seconds: Max Power Clean & Push Jerk @ weight you can hold on to
Even minutes:
30 seconds max toes-to-bar

**Choose a weight/scaling option where you do not stop moving in the 30 second work periods.

12 Dec 2018

Part 1)
Push/Pull – Handstand push-ups & rope climbs

Part 2)
16 minutes for rounds and quality:
12 Dip Support Leg Raises (top)
100 Meter Dumbell Front Rack Carry
12 Barbell Good Mornings
200 Meter Farmer Carry
*Choose weights on carries but keep it unbroken*

11 Dec 2018

Part 1)
Find a 20RM Back Squat

Part 2)
As many rounds as possible in 10 minutes of:
Run 300 meters
7 Thrusters @ 60kg/42.5kg

11 Dec 2018

Part 1)
Handstand work

Part 2)
4 x 3 minute AMRAPS:
20 Lateral Jumps over dumbbell
8 dumbbell Snatch
4 Bar Muscle-Ups/8 Chest-to-bar pull-ups/8 pull-ups
– 1 minute rest between rounds-

07 Dec 2018

“Schmalls”

Run 870m
Then:
Two rounds
50 Burpees
40 Pull-ups
30 Pistol squats (Step ups)
20 US Kettlebell swings @ 24kg/16kg
10 Handstand push-ups (pike/push ups)
Then:
Run 870m

06 Dec 2018

Part 1)
Power Snatch Work up to a challenging set of 3
*In between each of these sets of 3 do 3 clean & jerks with the same load.

Part 2)
“Grisabel”
20 Clean and Jerks @ 50kg/35kg
20 Snatches @ 50kg/35kg