12-29-17

WOD: –  " CrossFit Total II "

Spend 20 minutes warming up and performing each movement. 

Each lift gets 3 max effort attempts.

Each rep will be judged to CF standards.

Clean (power or squat)

Bench Press

Overhead Squat

12-28-17

Warm Up: – Complete in any order in 10 minutes

25 banded goodmornings

500m row

30 sec HS hold

15 unbroken wallballs

2 min PVC stretch

WOD: – 3 rounds for time:

60 DU

50ft HS walk

40 wallballs @ 20/14

30 cal row

20 GHD hip extensions

12-27-17

Warm Up: – EMOM 9

1. 30 sec DU/SU

2. 12 / 9 Cal Row

3. 7 burpee box step-up —–> jumps

WOD: – AMRAP 20

18 box jumps @ 24/20

15 T2B

12 Pullups

Accessory: – 3 rounds NFT

2 min medball chest hug @ 30/20

30 sec L-sit in rings

30 sec HS hold

12-26-17

Warm Up: – Ascending reps for 8 min

Bear Complex @ bar only

Pullups

Banded pull-apart + OHS

WOD: – For Heaviest Loads

Back Squat

10 – 8 – 6 – 4 – 2

Shoulder Press

10 – 8 – 6 – 4 – 2

Deadlift

10 – 8 – 6 – 4 – 2

12-21-17

Warm Up: – EMOM 9

1. 8 burpee box step-ups / jump overs

2. 8-10 good mornings w/bar

3. 8-10 ring rows

WOD: – For Time

25 – 20 – 15 – 10 – 5

Box jump overs @ 24/20

Calorie Row

Wallballs @ 20/14

Strength: –  In as few sets as possible; NFT

21 – 15 – 9 

Strict Press

Strict Pullups

12-20-17

Warm Up: – 2 min PVC

2 min tricep smash (60 sec each)

6 min barbell warmup

8 min lift & load

Partner WOD: – For Total Reps

2 rounds of 3 min stations w/30 sec rest between

Partners can switch as needed

Calorie Row

Clean & Jerk @ 135/95

Snatch @ 135/95

DU / DU

12-19-17

Warm Up: – Complete in ANY order

400m row

15 jumping pullups

15 unbroken wallballs

Then; 2 min back squat w/barbell

Skills: – Rope climb footwork

WOD: – For Time

21 back squats @ BW

7 rope climbs

15 back squats @ BW

5 rope climbs

9 back squats @ BW

3 rope climbs

12-18-17

Warm Up: – With a pair of db's NTE 30/20

100m OH walk/jog/run

10 pushups

10 deadlifts

10 S/A shoulder press

10 sec HS hold

WOD: – 10 rounds for total reps:

AMRAP 30 sec – T2B

REST 30 sec

AMRAP 30 sec – Ring dips

REST 30 sec

AMRAP 30 sec – BW deadlift

REST 30 sec

AMRAP 30 sec – HSPU

REST 30 sec

12-15-17

Warm Up: – Spend 8 min warming up to 

WOD movements. Choose

your weights and have some fun

WOD: – "12 Days of Christmas"

For Time – Performed like the song….

1 Man-maker @ 50/35

2 Long jumps

3 Clean & Jerks @ 135/95

4 Strict HSPU

5 Burpee box jumps @ 24/20

6 T2B

7 Wallballs @ 30/20

8 DB snatch @ 50/35

9 Pushups

10 Calorie row

11 KB swings @ 70/53

12 Bar muscle-ups

12-14-17

4:30 & 6:30 classes see 12/8/17 WOD

6:00 AM Class see below :

Warm Up: – EMOM 12

1. 12/9 cal row

2. 45 sec good mornings

3. 10 burpees over the bar

Strength: – Deadlift

5 x 5 @ 75-80% 1RM

WOD: – "Escape Route"

AMRAP 20

500m row

15 kb swings @ 70/53

15 wallballs @ 20/14

.

4:30 & 6:30 classes see 12/8/17 WOD