Dec 30, 2018

12-31-18 WOD

Challenge
N/A

L2/L1
Filthy Fifty
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.

(L1-scale back to 30 reps)
35 min time cap

Dec 29, 2018

SAT WOD

Teams of 2 (1:1)
Amrap 30 mins
20/15 Cal. Assault Bike

Bike for 30 min switching guys 20 cal Girls 15 cal

Dec 27, 2018

12-28-18 WOD

Challenge
N/A

L2
12 min Amrap
20 GHD sit-ups
5 Muscle Ups

L1
12 min Amrap
20 sit-ups
5 C2B pull ups/ pull ups/ Ring rows

5 ring dips/ dips/ banded dips

Dec 26, 2018

12-27-18 WOD

Challenge
N/A

L2/L1
For time:
Row 2,000 meters
50 wall-ball shots (20/14) L1- lighten load or goblet squats
Row 1,000 meters
35 wall-ball shots
Row 500 meters

20 wall-ball shots  

Dec 25, 2018

12-26-18 WOD

Challenge

N/A
L2
3 rounds for time of:
30 dumbbell snatches (50/35)
30 toes-to-bars  

L1
3 rounds for time of:
30 dumbbell snatches

30 toes-to-wall  

Dec 20, 2018

12-21-18 WOD

L1/L2
5rds
2 min Amrap
15-cal. row
Max strict weighted Pull Up (20/14) L1- strict banded pull ups or ring rows

Rest 2 minutes

Dec 19, 2018

12-20-18 WOD

Challenge
N/A

L2/L1
For Time
18-15-12-9-6-3
Thrusters (75/55) L1- scale weight
Power snatches (75/55) L1- scale weight
Toes-to-Bars L1- toes 2 wall


Dec 18, 2018

12-18-18 WOD

Challenge
Hang power clean 3-3-3-3-3-3-3

L2
5 rounds
800m run
Rest 3 minutes

L1
5 rounds
400m run

3 min rest

Dec 16, 2018

12-17-18 WOD

Challenge
N/A
CrossFit Mayhem’s workout of the day from
12-3-18

L2/L1
7 rounds for time of:
10 Burpee to Bar (6in)
20 Abmat sit-ups  

15min Time cap

Dec 13, 2018

12-14-18 WOD

5min AMRAP
20 DU (RX MUST COMPLETE 20 UNBROKEN)
15 Ring Dips
Rest 3min
5min Amrap
20 DU (RX UNBROKEN)
10 DB S2O 55/35

L1 - Sub to singles/lighted load as needed


Challenge: Practice HSPU. Open athletes: 3 sets MAX unbroken kipping.

Dec 12, 2018

12-13-18 WOD

FOR TIME:
100 Walking Lunges
60 Stiff Leg KB Deadlifts 70/53
40 Air Squat
60 Russian Swings 70/53
40 Air Squats
60 Stiff Leg KB deadlifts
100 Walking Lunges

L1- Reduce Reps. Suggestion: ½ volume

Post WOD Challenge: 3X 20 GHD + 20 Back
Extensions


*Please drink LOTS of water and roll out!!!!

Dec 11, 2018

12-12-18 WOD

For Time

21-15-9
Cal Assault Bike (double reps if rowing)
TTB
Rest 3Min
15-12-9
Cal Bike

Clean & Jerk 95/65 (yes - goal is to go UB!)))))))

L1
5 Rounds
250/200m Row
12 Hanging Leg Raises - heels above hip
7 Clean and Press (TnG is goal)
Rest 2min Between sets

Dec 10, 2018

12-11-18 WOD

Challenge: NA/Set up for WOD

17min AMRAP
10 MU
30 Burpees
60 Wall Balls

L1
15min Amrap
8 Knee Push Ups (effort should be
quick to get through)
5 Box Dips (a few options for scaled dips)
12 Med Ball Thrusters (break up if needed!)

Dec 9, 2018

12-10-18 WOD

Challenge
take 10 to 15 min to warm up to a feel good heavy OHS
or work on overhead squat form

L2
21-15-9
Overhead squats (115/75)
Box jumps (30/24)

L1
21-15-9
Overhead squats (sub goblet squat if needed)

Box jumps (sub step ups if needed)

Dec 5, 2018

12-6-18 WOD

Challenge
30sec max cal. On Assault bike

L2
2 Rounds for time of:
50 Double-unders
25 Hang Power snatch 75/55
50 Double-unders
25 floor wipers 75/55
50 Double-unders
25 Burpees

L1
2 Rounds for time of:
50 single-unders
25 Hang Power snatch
50 single-unders
25 floor wipers/ toes 2 wall
50 single-unders
25 Burpees

*25 min time cap

Dec 3, 2018

12-4-18 WOD

Challenge: TEMPO Dips 5x5 @ 32X1.
Lower the tempo if press is slowing.
Complete weighted if tempo is easy
with good ROM.

WOD
15 min AMRAP
12 KB Push Press
9 K2E
6 Burpee Box Jump Overs

Dec 2, 2018

12-3-18 WOD

Challenge
N/A

L2
3 rds
1000m Row
25 Hang Power Cleans (135/95)
(make sure load is at a weight where linking
at least 10 is achievable)

L1
15 min AMRAP
500m row
15 hang cleans