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December 12, 2018

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Strength
Every 3 minutes, for 15 minutes:
Back Squats x 2 reps

Goal is to make all five sets heavy.  Your goal will be to establish a new 2 rep ma PR by the final set.

Metcon
3 rounds for time of:
60 Double Unders
15 Thrusters
10 Burpee Box Jump Overs

ROMWOD


December 14, 2018

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Skill Work
Every minute, on the minute for 12 minutes:
1:  Wall Facing Handstand Marching x 20 reps
2:  Wall Climb x 4 reps
3:  Ring Pull ups (with False Grip) x 8 reps
4:  Ring Dips x 12 reps

Metcon
Five sets for max reps, each against a 3 minutes running clock:
Row 500 meters
Strict Handstand Push ups x Max Reps
Rest 3 minutes between sets

ROMWOD

December 17, 2018

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Metcon
Five rounds for time of:
500 m Row
30 Push ups
20 Wall Ball
10 Strict Pull ups

ROMWOD

December 19, 2018

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MetCon
In teams of two, alternating full rounds, complete five rounds each:
10 Power Cleans
15 Shoulder to Overhead
20 Alternating Reverse Lunges (with barbell in front rack)

Skill Work
Every 90 seconds, for 12 minutes:
1:  1 minute of Reverse Snow Angels (slow & controlled)
2:  1 minute of Side Plank Hold (left)
3:  1 minute of Band Pull Aparts
4:  1 minute of Side Plank Hold (Right)

ROMWOD

December 21, 2018

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Image result for christmas crossfit meme

12 Days of Christmas WOD
1 HSPU (Push ups for Scaling)
2 Pistol Squats
3 Ring Dips (Triceps Press or Bench Dips for Scaling)
4 Lunges
5 Med Ball Cleans
6 Box Jumps
7 Knees to Elbows
8 Burpee Pull ups (Burpees for Scaling)
9 Wall Balls
10 Sumo Deadlift High Pulls
11 Thrusters
12 Hang Power Cleans

This workout is performed in the manner of the 12 Days of Christmas Song.  Begin with 1.  Then do 2, and 1.  Then do 3, 2 and 1.  Then do 4, 3, 2 and 1…. and so on.

ROMWOD

December 24, 2018

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Image result for christmas crossfit meme

Christmas Workout
25 reps of each of the 12 exercises:
Squats
Box Jumps
Sit ups
Double Unders
Wall Ball
Push ups
Dumbbell Thrusters
Pulls ups
Jumping Lunges
Rocking Chairs
Burpees
Dumbbell Snatches

ROMWOD

January 7, 2019

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Strength
CrossFit Total

Find one rep maxes for each:
Back Squat
Shoulder Press
Deadlift

January 8, 2019

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Metcon
Every 10 minutes, for 30 minutes (3 sets), each for time:
400 meter run
20 Walking Lunges with Farmers Carry
10 Strict Pull ups
200 meter run


January 10, 2019

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Strength
Take 20 minutes to find 1 rep Max Clean

Metcon
Teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball shots
10 Toes to Bar
5 Burpee Box Jump-Overs

ROMWOD

January 11, 2019

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Strength
Take 20 minutes to find Bench Press 1 RM

Metcon
10 minute AMRAP of:
5 Strict Handstand Push ups
10 Ring Dips
15 Push Ups
30 Double Unders

ROMWOD

January 14, 2019

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Strength
Take 20 minutes to find 1 rep Max Snatch

Take 20 minutes to find 1 rep Max Clean & Jerk

ROMWOD

January 15, 2019

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Tabata
4 minutes at each station, 20 seconds of work, 10 seconds of rest
Air Squats
Sit ups
KB Swings
Punching Bag

January 17, 2019

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Strength
Deadlift
1: 10 reps @ 55%
2: 10 reps @ 65%
3: 6 reps @ 75%
4: 8 reps @ 80%
5: 6 reps @ 85%
6: 4 reps @ 95%
Rest 2-3 minutes between sets

Metcon
For time:
1000 meter Row
100 Double Unders
50 Alternating Dumbbell Snatches

ROMWOD

January 18, 2019

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Metcon
30 minute AMRAP, alternate stations
1: 250 m Row
2: 20 Push ups
3: 20 Dumbbell Push Press
4: 10 Calories on Bike
5: Rest

ROMWOD

January 21, 2019

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Metcon
The Chief
5 Rounds of 3 Minute AMRAPS: (1 minute Rest between rounds)
3 Power Cleans
6 Push Ups
9 Air Squats

ROMWOD


January 22, 2019

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Tabata Tuesday
Lunges
Sit Ups
Bicep Curls
Jump Rope
Punching Bag

ROMWOD

January 24, 2019

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Strength
Take 20 minutes to find Front Squat 1 Rep Max

Metcon
12 Minute AMRAP of:
5 Box Jumps
10 KB Swings
20 Russian Twists (with weight)

ROMWOD

January 25, 2019

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“Fat Amy”

For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

ROMWOD

January 28, 2019

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Strength
Every three minutes for 24 minutes (8 sets):
Hang Snatch + Snatch

Metcon
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters
12 Bar-Facing Burpees

ROMWOD

January 29, 2019

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Strength
Weighted Pull ups
Set 1: 3 reps
Set 2: 2 reps
Sets 3-6: 1 rep
Rest 2-3 minutes between sets, building to today’s 1 RM

Metcon
3 rounds for time of:
40 Calories, rowing
30 KB Swings
20 Pull ups

ROMWOD

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