Dec 31, 2019

Tuesday
WOD
For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Row Calories
Bike Calories

Dec 29, 2019

12-30-19
Monday
Challenge: Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

WOD
"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

Dec 25, 2019

12-26-19
Thursday
Challenge: Heavy Deadlift
Every Two Minutes
10-8-6-4-2 reps building in weight

WOD
21-15-9
Sumo Deadlift High Pulls (95/65)
Pull-ups

Dec 23, 2019

12-24-19
Thursday
WOD
"12 Days of CrossFit"
For Time:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

Dec 22, 2019

12-23-19
Monday
Challenge: Back Squat Waves
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

WOD
"Dopamine"
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

Dec 20, 2019

12-21-19
Saturday
Challenge:
3-Position Pausing Power Snatch (Technique)
5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

WOD
For Time:
800 Meter Run
50 Power Snatches (75/55)
1000 Meter Row
10 Strict Pull-ups
1 Mile Bike
50 Bar-Facing Burpees

Dec 19, 2019

12-20-19
Friday
Challenge:
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.

WOD
"Blitzen"
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)

Dec 18, 2019

12-19-19
Thursday
Challenge:
Tabata Side Plank (switch each round)
2 min Rest
Tabata Heavy Slam Ball Front Hold (Below the Shoulder above the waist)

WOD
For Time, Break up however
2k Row
2 mile Bike
300 Single Unders
Wednesday
Challenge:
3 Giant Sets:
Max Effort L-Sit
7 Slow Hip and Back Extensions
Rest 1 Minute Between Sets.

WOD
"Happy Hour"
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Dec 17, 2019

Tuesday
Challenge:
Ascending Ladder for 7 Minutes:
1-2-3-4-5....
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
... Rest 3 Minutes, into:
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

WOD
"Castaway"
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Dec 15, 2019

12-16-19
Monday
Challenge: 3 Sets:
:20 Seconds Waiter Squat Hold
(Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts
(5 Seconds Down)

WOD
"Wonderwall"
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

Dec 12, 2019

12-13-19
Friday
Challenge: Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week.

WOD
"Stair Master"
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24"/20")
... Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

Dec 11, 2019

12-12-19
Thursday
Challenge:
3 sets of:
10 Tuck ups
10 Back extensions

WOD
6 min AMRAP
Burpee Pull-ups
4 min rest
6 min AMRAP
Burpee Box Jump Overs
4 min rest
6 min AMRAP
Bar Facing Burpees

Score each AMRAP separately.

Dec 10, 2019

12-11-19
Wednesday
Challenge:
Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.
Take from the rack.
This is the first of a progression. We are aiming to start at 90-100% of our recently completed 10RM Push Press.

WOD
"Geico"
5 Rounds:
60 Double Unders
30/21 Calorie Bike
10 Thrusters (155/105)
Tuesday
Challenge:
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit
5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar
10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice

WOD
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
... Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
... Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Dec 8, 2019

12-9-19
Monday
Challenge:
A: 3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

B: 5 Sets of 1
Tempo Overhead Squats:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand
Build to a moderate.

WOD
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

Dec 6, 2019

12-7-19
Saturday
WOD

"Hot and Heavy"
Teams of 3
4 Rounds For Time (30 Minute Cap):
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 175/115

Dec 5, 2019

12-6-19
Friday
Challenge:
Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

WOD
"Outside the Box"
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box - 24"/20"

Dec 4, 2019

12-5-19
Thursday
Challenge: Deadlift 5x5

WOD
4 Rounds for Time
5 Slamball Over Shoulder (Heavy)
10 Push-ups
15 Sumo Deadlift High Pulls (95/65)
20 Sit-ups

Dec 3, 2019

12-4-19
Wednesday
Challenge: Work Clean technique
 6 Sets:
1 Tempo Clean Pull
1 Clean Pull
Rest as needed between sets.

WOD
“Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Dec 2, 2019

12-3-19
Tuesday
Challenge:
A: 3 Sets:
5 Inchworms
200' Single Arm Overhead Carry (Change Every 50')

B: Build to a 10RM Push Press
This will be used as a benchmark for the cycle.

WOD
"Little Dipper"
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

Dec 1, 2019

12-2-19
Monday
Challenge:
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #1 of 2 with this set. Let's set the baseline today, and build upon these weights next week.

Extra: 3 sets
20 second L-sit any way
30 second Hip Extension Hold

WOD
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)