WOD

12.23.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

STRENGTH

A. Barbell Behind the Neck Press 3×5 @93% of 5RM
B1. 10 DB BTN Press, B2. 10 Banded Lat Pulldown B3. 15 Rear DB Fly, x3 (rest 60-90s between each)
C. 20 Lateral Raises, rest 60sec, x4
D1. 10 EZ Curl, D2. 10 Hammer Curl, D3. 10 Concentration Curl, x2 (rest 60-90s between each)

ENDURANCE

For time:
15 Clean & Jerks (135/95)
30/20 Calories AB
15 Clean & Jerks (135/95)

Rest 5 mins-

4 Rounds:
21 Wallballs ( 20/14)
18 Pull-ups
15 KBS (55/35)
12 Handstand Push-ups

-Rest 5 mins-

For time:
10 Deadlifts (275/185)
1000 Row
10 Deadlifts (275/185)

12.22.18 – Saturday

8 a.m. – STRENGTH

A. Deadlift 2×5 @93% of new 5RM
B1. 6 Bent Over Row; rest 60sec B2. 10 Pull-Ups; rest 90sec, x3
C1. 10 Chest Supported Row; rest 60sec C2. 10 Supine/Ring Row; rest 60sec, C3. 10 Shrugs; rest 90sec x3
D. Reverse Hyper 3×8

9 a.m. – CROSSFIT/101

Team of 3, AMRAP 25
10 DB Deadlift (50/35)
20 Wall ball (20/14)
50’ Bear crawl (rig to rig)
10 DB Snatch (50/35)

Notes:
-Teammates alternate rounds, one person working at a time

10 a.m. – CROSSFIT

Partner Diane
42-30-18
Deadlift (225/155)
HSPU
Then…
2k Row
Then…
Partner Grace
60 Clean and Jerks (135/95)

Notes:
-One working at a time
-Split reps as needed
-Split row evenly (each do 1k)

12.21.18 – Friday

NEWS

Congratulations to our December Athlete of the Month, Justin McClintock!

Learn more about Justin

CROSSFIT

STRENGTH/SKILL
Take 20min to Build to your heaviest Clean & Jerk for the Day

METCON
Death by…
Running clock, Continue as long as possible:
Min 1: 1 Burpee + 1 Power Clean (115/75)
Min 2: 2 Burpee + 2 Power Clean
Min 3: 3 Burpee + 3 Power Clean
And so on…

12.20.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
HS and HSPU Technique…
Hollow Hold
Handstand hold
Headstand
Kipping HSPU

METCON
In Teams of 2, For time:
42-30-18
HSPU
Row Cals
*one person works at a time
*split reps

STRENGTH

Day Two of Week Two (of Four)

A. Bench Press 3×5 @93% of new 5RM
B. Close Grip Bench Press 3×5, 66%
C1. 10 Flat DB Press; rest 60sec C2. 10 Flat DB Fly; rest 90sec, x3
D1. 10 Ring Dips; rest 60sec D2. 10 Skull Crushers; rest 60sec, D3. 10 Spoto Press; rest 90sec x3

12.19.18 – Wednesday

NEWS

CF 312 Holiday Hours:

12/24 – closed
12/25 – closed
12/26 – open gym 9-11 a.m.

101

SKILL/STRENGTH
Back Squat Technique…
Back Squat 5×3

METCON
5 x 2-minute rounds:
15/12 cal AB
7 Burpees
Max StO (95/65)
*rest 2 min between rounds

CROSSFIT

SKILL/STRENGTH
Take 15min to build to a heavy Back Squat for the day

METCON
5 x 2-minute rounds:
15/12 cal AB
7 Burpees
Max StO (135/95)
*rest 2 min between rounds

12.18.18 – Tuesday

NEWS

CF 312 Holiday Hours:

12/24 – closed
12/25 – closed
12/26 – open gym 9-11 a.m.

101

SKILL/STRENGTH
Snatch Technique

METCON
In Teams of 2, AMRAP 12
50 Power Snatch (95/65)
50 Pull-ups
50 Double Unders (each)

*split reps evenly

CROSSFIT

SKILL/STRENGTH
Take 20min to Build to your heaviest Snatch for the Day

METCON
In Teams of 2, AMRAP 12
50 Power Snatch (95/65)
50 Pull-ups
50 Double Unders (each)

*split reps evenly

STRENGTH

Day One of Week Two (of Four)

A. Back Squat 3×5 @93% of new 5RM
B. Box Squats 2×5 @66% of new 5RM
C. Belt Squats 3×8
3 Rounds: D1. 15 Bulgarian Split Squats. rest 45sec, D2. 15 KB Single Leg Deadlift; rest 90sec
3 Rounds: E1. 10 Banded Leg Curls; rest 45sec; E2. 8 Glute Ham Raise; Rest 90sec

12.17.18 – Monday

101

SKILL/STRENGTH
Kipping Toes to bar technique…
EMOMx12
M1: 8 TTB (toughest variation)
M2: 12 Supermans
M3: Rest

METCON
For Time:
10-8-6-4-2-4-6-8-10
Box Jumps (24/20)
20-16-12-8-4-8-12-16-20
Cal Row

CROSSFIT

SKILL/STRENGTH
Max T2B in 5min; rest 3min
Max Kipping HSPUs in 5min

METCON
For Time:
10-8-6-4-2-4-6-8-10
Box Jumps (24/20)
20-16-12-8-4-8-12-16-20
Cal Row

12.16.18 – Sunday


STRENGTH
Day 3 of Week 1
A. Deadlift 2×5 @90% of new 5RM
B1. 6 Bent Over Row; rest 60sec B2. 10 Pull-Ups; rest 90sec, x3
C1. 10 Chest Supported Row; rest 60sec C2. 10 Supine/Ring Row; rest 60sec, C3. 10 Shrugs; rest 90sec x3
D. Reverse Hyper 3×8

ENDURANCE

“Filthy 50”
For time:
50 box jumps (24/20)
50 jumping pull-ups
50 kettlebell swings (35/25)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (45/35)
50 back extensions
50 wallballs (20/14)
50 burpees
50 double-unders

12.15.18 – Saturday

NEWS

Strength class is cancelled today.

All athletes must be registered for a heat to participate.

8 a.m., 9 a.m., 10 a.m. HEATS

“12 Days of Christmas”
For time:
1 Clean & Jerk (bodyweight/0.75bw)
2 Deadlifts (bw/0.75bw)
3 Burpees
4 Pull-Ups
5 Box Jumps (24/20)
6 Wall Balls (20/14)
7 Kettlebell Swings (55/35)
8 Jumping Ring Dips
9 Push-Ups
10 KB inline lunges (55/35)
11 Toes to Bar
12 Front Squats (bw/0.75bw)

*Notes: This workout is completed in the same order as the 12 Days of Christmas song.

12.14.18 – Friday

NEWS

12 days of Christmas WOD is tomorrow. Make sure to sign up for a heat in Zen Planner!

CROSSFIT

STRENGTH/SKILL
5 Rounds:
A1. 2 Walk In Box Jump (high); r15sec
A2. 1.25 Front Squats; r90sec

METCON
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

-Rest 3 Minutes-

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

-Rest 3 Minutes-

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)