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

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

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

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  

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  

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

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

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

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

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.

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!!!!

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

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!)

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)

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

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

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