Dec 30, 2017

SAT WOD

Crossfit.com WOD from 12-14-17

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups

Run 200 meters

Dec 28, 2017

12-29-17 WOD

Challenge
Power snatch
10-5-3-1-1-1
Work up to a feel good heavy single power snatch

L2
Open 11.1/ 14.1
10 min AMRAP
30 Du’s
15 power snatch 75/55

L1
10 min AMRAP
30 single unders
15 hang power snatch

Dec 27, 2017

12-28-17 WOD

Challenge
N/A

L2/L1
20 min AMRAP
400m run (L1-500m row if needed)
20 push ups

30 sit ups

Dec 26, 2017

12-27-17 WOD

Challenge
N/A
Overhead squat
4-4-4-4
Front squat
3-3-3-3
Back squat
2-2-2-2

2000m row cool down

80% effort

Dec 25, 2017

12-26-17 WOD

Challenge
Post workout
100 sit ups for time!

L2
Diane
21-15-9
Deadlifts 225/155
Handstand push ups

L1
21-15-9
Deadlifts
Seated DB press

*note, athletes will not kip HSPU’s if they cannot complete a minimum of 10/15 strict HSPU’s, unless you hate the vertebrae in your neck!

Dec 23, 2017

SAT WOD

Open Workout 14.4
Amrap 14 minutes of:
60 Calories, Rowing
50 Toes-to-bar
40 Wall Ball Shots, 20/14
30 Power Cleans, 135/95

20 Ring Muscle-ups

Dec 21, 2017

12-22-17 WOD

Challenge
Push up plank hold for time

5 rounds for time
400m run

15 front squats 115/75

Dec 20, 2017

12-21-17 WOD

Challenge
Take 10 to 15 min to practice the movements

L2/L1
4 rounds for time
5 kb cleans (right arm)
5 kb push press (right arm)
5 kb snatch (right arm)
10 kb swings
5 kb cleans (left arm)
5 kb push press (left arm)
5 kb snatch (left arm)
10 kb swings
18min time cap
M-53lbs
W-35lbs
L1-scale weight as needed

https://www.youtube.com/watch?v=cPYfiwpUeSE

https://www.youtube.com/watch?v=ZQccQg4kDf8

Dec 19, 2017

12-20-19 WOD

Challenge
N/A

L2/L1
30min AMRAP
800m run
1 min hollow rock
50 Du’s
30 sit ups

Dec 18, 2017

12-19-17 WOD

Challenge
1min burpee’s
1min rest
1min burpee’s
Score each round
*both sets should be a sprint!

L2
Karen
150 wall ball shots for time
M-20lbs to 10ft
W-14lbs to 10ft

L1
10 rounds
10 air squats

10 push press

Dec 17, 2017

12-18-17 WOD

Challenge
10min EMOM
3 hang squat cleans (L1- 1 hang power clean to 3 front squats)
*warm up to a feel good heavy 3, try to stay at the same weight all 10 sets. Its ok to add or take off if needed.

L2/L1
1000m row
30 power cleans 95/65 (L1-scale weight)

20 c2b pull ups (L1-ring rows)

Dec 13, 2017

12-14-17 WOD

Challenge
3 rounds for quality
30-60sec nose to wall HS Hold
10 bent over rows (focus on shoulder back)
5 tall box jumps (working on explosive power)


L2
1000m row
50 air squats
500m run
30 burpee’s
800m run
L1
15 min AMRAP
500m row
20 air squats
10 burpee’s

Dec 12, 2017

12-13-17 WOD

Challenge
Death by Du’s
Min 1- 10 du’s
Min 2- 20 du’s
Min3- 30….
Add 10 reps each min till fail/ or practice your Jumps rope skills for 10 min!

L1/L2
3 sets
500m row for time
Rest as needed/ or as long as it takes someone else to row 500m or your rower you are sharing with them, wink wink!

Score each round

Dec 11, 2017

12-12-17 WOD

Challenge
3 sets
Max strict Pull ups
Max Ring dips
Scale with bands, shoot for AROUND 10 reps if scaling, this is a suggestion. 

L2
21-15-9
Thrusters  95/65
Burpee’s over bar
L1
8 min AMRAP
10 push press
10 goblet squats
10 burpee’s

Dec 10, 2017

12-11-17 WOD

Challenge 
7X1
Clean and Jerks
Work up to todays feel good heavy. (not a one rep max)


L2
“Claudia”
5 rounds
20 Kb swings
400m run
L1
3 rounds
20 kb swings
400m run/ or 500m row

Dec 9, 2017

SAT WOD

Crossfit.com workout from 12-2-17


Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box

Women use a 45-lb. barbell and 20-in. box

Dec 7, 2017

12-8-17 WOD

Challenge
2 min max sit ups

L2
2 rounds
800m run
15 kb snatch right side 53/35
15 kb snatch left side
30 box jumps 24/20
*kb snatch’s will be a swing style https://www.youtube.com/watch?v=RkY1Ll1FEKs

L1
2 rounds
800m row
25 kb swings
25 step ups

Dec 6, 2017

12-7-17 WOD

Challenge
4 rounds
40 sec of Wall balls
20 sec rest


5X3 strict press


Dec 5, 2017

12-6-17 WOD

Challenge
Max Hang from pull up bar
*stay lat active, thumb wrapped around bar, regular overgrip.

L2/L1
Tabata
Mt climbers
Tabata
Sit ups
Tabata
Push ups
Tabata
burpees

*score- least amount of reps any given round, score each movement.

Dec 4, 2017

12-5-17 WOD

Challenge
4 rounds
40sec hollow rock
20 sec rest

L2/L1
8 min AMRAP
1 power clean 135/95 (L1- scale load as needed)
20 Du’s (L1- single unders)
2 power cleans
20 Du’s
3 power cleans
20 Du’s
4 power cleans
20 Du’s
5 power cleans
20 Du’s

6…….add one rep to the power cleans each round

Dec 3, 2017

12-4-17 WOD

Challenge
Max unbroken pistols right leg
Max unbroken pistols left leg
*If you do not have pistols in your bag of tricks, work on candle sticks for 5 to 10 min. https://www.youtube.com/watch?v=WXoNNx-uOtU


L2
3 rounds for time
400m run
20 Overhead squats 95/65
30 pull ups
*20 min time cap

L1
15 min AMRAP
400m run
20 goblet squats

30 ring rows

Dec 2, 2017

SAT WOD

Crossfit.com WOD from 11-24-17

50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings

Sit-ups