Mid-day OPEN GYM times avail.
Check schedule.
Workouts will be posted, but not coach lead.
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes only
🎄 12 Days of Christmas WOD on 12/22
AMRAP 35min
1 Burpees
2 Push Jerk
3 Row Cals
Rx: 95/65
+: 115/85
Alternate full rounds.
*Add ONE rep to each movement each round.
Example:
Rnd 2:
2 Burpees…3,4,5
3 Push Press…4,5,6
4 Cal Row…5,6,7
etc.
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes only
🎄 12 Days of Christmas WOD on 12/22
1 Burpee over Bar
2 Thrusters
3 Push Presses
4 Front Squats
5 Power Cleans
6 HSPU / Piked / HR Push-ups
7 Toes To Bar / Knee Raises
8 Wall Balls
9 Box Jumps
10 Push-Ups
11 Pull-ups
12 Oz. or Burpees
S: 45/35
Rx: 75/55
+: 95/65
DB version: 35/20
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes only
🎄 12 Days of Christmas WOD on 12/22
4 Rounds of: (2 Min on : 1 min off)
In 2 min complete:
12 Deadlifts (185/135)
6 Burpee Over Bar
AMRAP Wall Balls in remaining time
– Rest 1 min
– Repeat 4x
This is a CrossFit interval test designed to test repeatability with minimal rest
Athletes should be able to move through the barbell and burpees unbroken and steady.
Most athletes will have around 1:00 to accumulate Wall Balls.
Athletes should plan on breaking the wall balls in order to maintain consistent sets in the later rounds.
Target Score: 15-254 Wall Balls / round
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes only
🎄 12 Days of Christmas WOD on 12/22
EMOM x 6min
Odd: 5 Small/Tight Kip Swings
Even:3 Strict pull-ups (use band assist) @ very easy effort
Pick One:
– Max hang from pull-up bar
– 5 rep max strict pull-ups (weighted)
– Max unbroken kipping pull ups (chin over)
– Max unbroken kipping chest-to-bar
Athletes should pick one test and put an emphasis on what they would like to re-test. – Strict pulling strength they should do the 5RM Pull up
– If they would like to emphasize kipping capacity they can do the kipping pull up or chest to bar test
– Beginner athletes should begin with a bar hang OR pick a band/setup to complete full range of motion chin over bar pull-ups.
If doing 5 rep max on pull-ups.
Chin-over Bar.
Strict.
Weighted.
Every 5min by 4 RNDs: (3 w : 2 r)
In 3min…
500/400m Row, then
Max DB Snatches (alt.) in the remainder of the 3min.
2 min rest mandatory
Rx: 50/35
*Score is total DB Snatches
● Athletes should scale the row to complete under 2:00.
(Row is supposed to be a run…but December…if an athlete wants to run)
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes only
🎄 12 Days of Christmas WOD on 12/22
Today is Retest day for the Power Clean!
Athletes should have time to take 3-4 attempts at a top single.
AMRAP 5min
7 Hang Power Cleans
10/7c Row
Rest 2 min
AMRAP 3min
7 Hang Power Cleans
10/7c Row
Sc: 75/55
Rx: 95/65
Note: Pick up where you finished the previous amrap for total rounds & reps.
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes:9:30a- 12:30p
🎄 12 Days of Christmas WOD on 12/22
For time:
21 Clean and Jerks
12 Box Jump Overs
18 Pull-ups
12 Box Jump Overs
15 Clean and Jerk
12 Box Jump Overs
30 Pull-ups
12 Box Jump Overs
9 Clean and Jerk
12 Box Jump Overs
42 Pull-ups
12 Box Jump Overs
Rx: 135/95
*30minute cap
– Partners may split the work however wanted.
– Weights should allow athletes to complete small touch and go sets or fast singles
Modified Schedule Next Week: 12/19 – 12/24.
Mon &Tues: 7:30 pm canceled
Weds / Thurs / Fri: Modified midday classes:9:30a- 12:30p
🎄 12 Days of Christmas WOD on 12/22
A. Max Strict HSPU:
4 Rounds of 30s Max HSPU
Rest 60s.
+
B. DBL DB Reverse Lunge to Box Step-up:
3 sets x 4p/side
1 = 1reverse Lunge + 1 Box Step up
*Scaling = hand release push-ups, deficit push-ups, pike box hspu
5 Rounds
2:00 Minute AMRAP / 1:00 Minute Rest:
300/250m Row
In remaining time,
Max reps single DB thruster(50/35)
*Switch arms as needed.
Scale Thruster weight to allow for large unbroken sets
Cap the row at 1:15 and scale the distance to allow athletes to finish in time
For Time:
20-40-60-80-100: Double Unders
10-20-30-40-50: Row/Bike Cals
5-10-15-20-25: Burpees to plate
Build to 80% before EMOM.
Suggested Warm-up:
5r @ 55%
3r @ 65%
2r @ 75%
1-2 @80%
9 min AMRAP:
Unbroken Complex
5 Clean DL
4 Hang Squat Cleans
3 STO
4 Wall Walks
S: 95/65
RX: 115/75
Most members will be limited by shoulder endurance
Have athletes use a weight that they know is a fairly
comfortable unbroken complex as the wall walks are
going to make these much more challenging.
