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

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

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

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

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!

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

12-22-17 WOD

Challenge

Push up plank hold for time

5 rounds for time

400m run

15 front squats 115/75

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

12-20-19 WOD

Challenge

N/A

L2/L1

30min AMRAP

800m run

1 min hollow rock

50 Du’s

30 sit ups

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

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)

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

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

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

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

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

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

12-7-17 WOD

Challenge

4 rounds

40 sec of Wall balls

20 sec rest

5X3 strict press

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.

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

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

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