Wods

Friday December 28, 2018

122818
Overhead Squat (Drop Sets )
Work to start heavy 12 then go 4 Rounds of

12-12-12-ME

3 Sets
200 M Farmers Carry 72/53
12 Superman Rocks
20 OH Lunge
CrossFit Games Open 13.2 (AMRAP - Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24" / 20"

Thursday December 27, 2018

122718
Bench Press (Tempo)
E2Min: 8 Min
6 Tempo Bench Press
3340

Then

10-8-6-4-2
Lateral Raises
Strict Chin-ups
Metcon (3 Rounds for reps)
FGB Style: 3 Rounds - 1 min per station

HSPU
Pistols
Ab-Mat Sit-ups
Row for Cals
1 Min rest
*record and count reps after each round for example:total HSPU+Pistols+Abs+Row for Cals = 1 round

BUILT:
Row
Push Press
Single Leg Squats (Alternating)
Ab-mat sit-ups
Record Total Reps

Wednesday December 26, 2018

122618
Batman and Robin (AMRAP - Reps)
Batman and Robin (CrossFit Python)
AMRAP: 30 Min

-Partner A runs one 400M Sprint
-Partner B does AMRAP Clean + Jerks 135#/95# until A gets back.
**Switch and repeat. (Each person only runs once and Clean and Jerks once)
Each C&J = 1 pt

-Partner A runs 400 M
-Partner B does AMRAP Back squats 135#/95# from floor until A returns.
**Switch and repeat.
Each person only runs once and squats once. Each back squat = 1 pt

-Partner A runs 400 M
-Partner B does AMRAP Double-Unders
**Switch and repeat. 10 Double Unders= 1 pt, round down.

-Partner A runs 400 M
-Partner B does AMRAP Burpees
**Switch and repeat.
Each burpee= 1 pt

Add all your points(reps) to get final score!
-USE CHIPS to score 1 chip = 20 points

Sunday December 23, 2018

121718

Saturday December 22, 2018

122218
12 Days of Christmas (Time)
1 SDLHP (95/65#)
2 Thruster (95/65#)
3 Push Press (95/65#)
4 Squat Cleans (95/65#)
5 Power Snatch (95/65#)
6 KBS (53/35#)
7 Pull-ups
8 K2E
9 Box Jumps (24/20')
10 Double Unders
11 Burpees
12 OH Walking Lunges (45/25) per leg

**Start with 1 and progress through the movements just like the “12 Days of Christmas” song. 1, 2-1, 3-2-1, 4-3-2-1.....
RX+ 115/75
Advanced: 75/55
Health: 65/45
12 Days of Christmas-Words to the Song Version (Time)
WARM-UP
Grab a barbell and a lighter kettlebell
Run through the workout from day 12 down:
12 HSPU or Regular Push Ups
11 OHS or Front Squats (ath-letes’ choice)
10 Squat Jumps
9 kipping pull ups or kip swings
8 Knees to Elbows
7 clap or regular push ups
6 sumo high pulls
5 Kettlebell Swings
4 Front Squats
3 Clean and jerks
2 Turkish Get up – drill this movement here
Then put some weight on the bar and try the thruster and the burpee.

WOD

1 Thruster in a Burpee 95/65
2 Turkish Get ups 53/35
3 Front Squats 95/65
4 Clean and Jerks 95/65
5 GOLDEN SWINGS (KBS) 53/35
6 SDLHP 95/65
7 Clapping Pushups
8 Knee To Elbows
9 Kipping Pullups
10 Lords of Leaping (Box Jumps) 24/20
11 Overhead Squats 95/65
12 HSPU’s

RX+: 125/85
75/55
65/35
BUILT:
1 DB Thruster in a Burpee
2 Turkish Get ups (Any weight)
3 Front Squats DB (2 DB - Any Weight)
4 Clean and Press (2 DB: Any Weight)
5 KBS
6 SDLHP w/ KB
7 Plank Up and Down Push-up on DB
8 Knee To Elbows or V-Ups
9 Ring Rows
10 Box Jumps or Box Step-Over
11 Plate OHS or Goblet Squat
12 Burpees
12 Days of Christmas BUILT Style (Time)
1 Thruster in a Burpee 95/65
2 Turkish Get ups 53/35
3 Squats Snatch 95/65
4 Clean and Jerks 95/65
5 GOLDEN SWINGS (KBS) 53/35
6 Front Squats 95/65
7 K2E
8 OH Walking Lunges
9 Double Unders
10 Lords of Leaping (Box Jump Over) 24/20
11 Kipping Pullups
12 HSPU’s

RX+: 125/85
75/55
65/35

BUILT:
1 DB Thruster in a Burpee
2 Turkish Get ups (Any weight)
3 DB Snatch
4 Clean and Press (2 DB: Any Weight)
5 KBS
6 Front Squat w/ KB
7 K2E
8 DB Walking Lunge
9 Plate Jumps
10 Box Step-Over
11 Ring Rows
12 Burpees

Friday December 21, 2018

122118
Deadlift (Build up to a challenging 10 rep)
Built
8 KB Deadlift
20 Superman
Row 200m
Zombie Run (Time)
For Time
800 M Run
50 Deadlift 155/115
800 M Run
100 Flutter Kicks
800 M Run
50 KBS 53/35
800 M Run
100 Mtn Climbers

Rx+ 185/135
Sport 95/65
Today is recovery for 12 days of Christmas! After the workout you can work on a skill. If you will not be around on Saturday , you can do 12 days of Christmas today! Or make up a missed workout for the week.

Thursday December 20, 2018

122018
Push Jerk
5 Sets
3 Push Jerk +
8-10 S/A Bent Over Row+
10 Chest Openers + 10 Lat Pull-Downs
100 M Run
Rest 1 Min

Find Challenging Weight for the day

BUILT:
DB PP
Metcon (AMRAP - Rounds and Reps)
AMRAP: 3 Min
3 HSPU
3 Burpee Box Jump
3 T2B

Rest 1 Min

AMRAP: 4 Min
4 HSPU
4 Burpee Box Jump
4 T2B

Rest 1 Min

AMRAP: 5 Min
5 HSPU
5 Burpee Box Jump
5 T2B

Wednesday December 19, 2018

121918
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
2 Rope Pulls
5 Man-makers
100 M Run

REST: 2 mins
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
6 (8 Count) Body Builders
20 Russian Twist 45/25
100 M Run

REST: 2 Min
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
5 Pull-ups
20 Leg Raises
150 M Row

BUILT:
5 BB Pull-ups/ Ring Rows
20 Leg Raises
150 M Row

REST: 2 Min
Metcon (Time)
2 Rounds
40 Sec work 20 Sec Rest
Double Unders
Side Plank Right
Side Plank Left
S/A OH Lunge 53/35

Then
2 x800 M
Rest 2 Min
(Record your fastest time)

Tuesday December 18, 2018

121818
Back Squat (Drop set party)
Drop Sets:
10-10-10
Then
3 sets:
10 Monster Walks forward/back/side +
100 M FrontRack Farmers Carry
12 Front Rack Lunges

BUILT:
5 Rounds
8 Front Rack Tempo Squat (Challenging Weight)
10 Monster Walks F/B/R/L
45 Sec. Ice Skaters
12 Superman Rocks
12 Hollow Rocks
Pull Punch Push (Time)
32-22-12
American KBS
Burpee Pull-Up

BUILT
28-18-8
KBS
Burpee BB Pull-up/ Burpee Ring Row

Monday December 17, 2018

121718
Snatch
Complex:
EMOM: 18 Min
Min 1: 1 Snatch Grip DL + 1 High Pull +
1 Hang Squat Snatch +
2 OH Squats

Min 2: 1-2 Squat Snatches

Min 3: Rest

*Increase weight after every Snatch attempt or work on form at challenging weight

BUILT:
EMOM: 18 Min
Min 1: Row 45 Sec
Min 2: 8-10 DB Snatch challenging
Min 3: 45 sec Flutter Kicks
Chase To Overhead (AMRAP - Rounds and Reps)
AMRAP: 12 Min
200 M Run
10 OHS 115/75
5 HSPU

RX+ 125/85 - Deficit HSPU elbows must be below 90
Sport: 95/65

BUILT
AMRAP: 12 Min
200 M Run
10 S/A Squat
5 DB Push Press

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