December 27, 2021
Beast River Fitness – WOD
Metcon (Time)
AMRAP20
400 Run or Cardio of Choice (Run/Bike/Row) (1:30-2:00)
15 Swings (DB/KB/Weighted backpack) or Down Ups
30 Sit Ups
15 Push Ups
Today's WOD
Your workout of the day!
December 24, 2021
Beast River Fitness – WOD
The 12 Days of Christmas (Time)
1 Burpee over Bar
2 Thrusters
3 Push Presses
4 Front Squats
5 Power Cleans
6 HSPU / Pike Push-ups
7 Toes To Bar / Knee Raises
8 Wall Balls
9 Box Jumps
10 Push-Ups
11 Pull-ups
12 Oz. or Burpees
75/55, 45/35
DB version: 35/20
How do you do the “12 Days of Christmas” workout?
Like the song the “12 Days of Christmas,”
Complete each exercise in order then work back down to 1, adding one exercise per round.
Like this:
1
2-1,
3-2-1
4-3-2-1, etc.
– all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
Metcon (Time)
12 DAYS – AT HOME VERSION
1 Wall Walk
2 Burpees
3 Push-ups
4 Air Squats
5 Hollow Rocks
6 Piked Push-ups
7 20 Mtn. Climbers
8 Push Ups
9 Air Squats
10 Jump Lunges
11 V-ups
12 Burpees
December 23, 2021
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl
50 DB Snatches alternating (35/20)
100′ is 2X length of gym: Body Weight
December 22, 2021
Beast River Fitness – WOD
Metcon (Time)
Every 10 Minutes x 3 Rounds:
Row 1000m
15 Power Snatches (95/65, 75/55)
20 V-Ups
* Score is sum total to complete each round.
December 21, 2021
Beast River Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
With a Partner:
AMRAP 20:
5 Burpees to target
1 Rope Climb
30 Double Unders
– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups
December 20, 2021
Beast River Fitness – WOD
HOLLEYMAN (Time)
30 Rounds for Time:
5 Wall Balls
3 Handstand Push-ups / 6 Push-ups / 1 Wall Walk
1 Power Clean (225/155, 185/125, 95/65)
Holleyman is a CrossFit Hero workout. This workout also provides you with a great opportunity to test this month’s weightlifting focus.
STIMULUS: Use a heavyweight you can lift for 3-5 reps in a row. Avoid using a load that will lead to failure.
HSPU: You want an option you can consistently finish in a single set without failure.
Athletes looking to target their strength should use movements that won’t cause failure but will cause them to rest longer between movements and in between sets.
If you are just looking to move through and sweat, consider a moderate loading and substitute push-ups in place of handstand push-ups.
December 19, 2021
Beast River Fitness – WOD
Metcon (Time)
Row Intervals
8 x 300m
1:1 Work : Rest ratio
*Time it takes to complete
Metcon (Weight)
EMOM 8
8 Bench Press
Metcon (Weight)
EMOM 8
8 BB Bicep Curls
Metcon (Time)
Accumulate 3 min bar hang
December 18, 2021
Beast River Fitness – WOD
KALSU HALF (Time)
*50 CLUSTERS
*5 Burpees every minute. Starting with burpees.
115/85, 95/65, 75/55
Rx+
135/95
STIMULUS: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-5 clusters in the remaining time.
December 17, 2021
Beast River Fitness – WOD
SHORT CHELSEA (AMRAP – Rounds and Reps)
EMOM 15
5 Pull-ups / Banded / Ring Rows
10 Push-ups
15 Air Squats
*If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
Clean (1-1-1-1-1)
Make-up clean day.
Build to 1 RM
Back Squat (2-2-2-2-2-2)
Back Squat 2 RM
Push Press (2-2-2-2-2)
Make-up Push Press.
Build to 2 RM
December 16, 2021
Beast River Fitness – WOD
SWEAT RIVER 1.12 (AMRAP – Rounds and Reps)
With a Partner
AMRAP 10
11/9c Bike
10 KB Swings
10 Knees 2 Chest
AMRAP 10
50’ OH Walking Lunge (L25’/R25’)
10 Sit-ups
2 Wall Walk
AMRAP 10
15/12c Row
5 Burpee over Rower
10 V-ups
*Score is total rounds and reps per partner team.
You go, I go way. One athlete completes the AMRAP while other rests.
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