Friday: 171229

WOD

“Open 17.2 – REMIX”

AMRAP 12

2 Rounds of: 

50 FT Plate OH Walking Lunge (25 out/25 back)

16 x T2B

8 x Plate G2OH

Then, 2 Rounds of: 

50 FT Plate OH Walking Lunge (25 out/25 back)

16 x Bar Muscle Ups

8 x Plate G2OH

**If you complete both sets of 2 rounds with time still on the clock then start back at the top**

*Comp/Rx: Plate – 45/35

*Scaled: Plate – 25/15; T2KB or Knee Raises (25); Burpee Pull Ups or Burpee to Pull Up Variation

Thursday: 171228

WOD

AMRAP 4

Max Burpee Box Jump Overs

*REST 3:00*

AMRAP 3

Max 10m Shuttle Sprints

*REST 2:00*

AMRAP 2

Max Hang Power Cleans

*REST 1:00*

AMRAP 1

Max AbMat Sit Ups

Wednesday: 171227

Strength

Every 2:00 complete a set of Push Press

5-5-3-3-1-1

 

WOD

“Under the Bridge” FT

50 x Cal Row or Bike

100 x Double Unders (Scale: 200 Single Unders)

 

Accessory Work

3 Rds NFT

:30 Wall Facing Handstand Hold

50 FT Waiters Carry w/ KB Bottoms Up

10 x Weighted Hip Raises

 

 

Tuesday: 171226

WOD

“Get the Lead Out” FT

30 x Wall Balls

30 x Alt. DB Snatches

30 x Burpees

30 x Double Unders

20 x Wall Balls

20 x Alt. DB Snatches

20 x Burpees

20 x Double Unders

10 x Wall Balls

10 x Alt. DB Snatches

10 x Burpees

10 x Double Unders

*Rx: WB-20/14; DB-50/35

*Scaled: WB-14/10; DB-25/15; Jump Rope x 2 Rx reps for Singles or Plate Hops

Saturday: 171223

WOD

“12 Days of Christmas/CrossFit” FT

*RX Version*

1 x HSPU

2 x Box Jumps @24/20

3 x Thrusters @95/65

4 x C2B Pull Ups/Chin Over

5 x “Golden” KB Swings @53/35

6 x Bar Over Burpees

7 x Wall Balls @20/14

8 x T2B

9 x Goblet Lunges @53/35

10 x Push Ups

11 x Sit Ups

12 x Air Squats

 

“12 Days of Christmas/CrossFit” FT

*Scaled Version*

1 x Wall Walk

2 x Box Jumps or Step Ups

3 x Thrusters @55/35

4 x Jumping C2B Pull Ups or Ring Rows

5 x “Golden” Russian KB Swings @35/26

6 x Bar Over Burpees

7 x Wall Balls @14/10

8 x Knee Raises or Toes to KB

9 x BW Lunges

10 x Push Ups or Modified Push Ups

11 x Sit Ups

12 x Air Squats

Friday: 171222

Strength

EMOM 8

Each minute complete 2 x Squat Snatches starting @60%

Our focus is on getting under the bar, if we are power snatching we aren’t adding weight

WOD

AMRAP 10

10 x Power Snatch

10 x Bar Over Burpees

30 x Double Unders

*Comp/Rx: 95/65

*Scaled: 65/45 + 60 x Singles

Midline Work: 

Build to 2:00 in an L-Sit on Paralletes

*Every break complete 10 x Sit Ups

Thursday: 171220

Skill

EMOM 10

Even: 3-5 x Strict Pull Ups

Odd: 3-5 x Strict HSPU

*Scaling Options will be reviewed by Coaches*

Intervals

In a 4:00 Window Complete (4 sets): 

5 x Ring Dips

10 x Med Ball Slams

10 x 10m Shuttle Sprint

*Rest remaining time in the 4:00 window*

*Score = Record each interval time*

Wednesday: 171220

Strength

Back Squat Waves

5 x 60%

3 x 70%

1 x 80%

5 x 65%

3 x 75%

1 x 85%

WOD

AMRAP 5

21-15-9

KB Swings

Front Squats (from ground)

Cals Row or Bike

*Comp/Rx: KB-53/35; Bar-115/80

*Scaled: KB-35/26; Bar-75/45

**REST 5:00**

AMRAP 5

21-15-9

KB Swings

Front Squats (From the Ground)

Cal Row or Bike

*Comp/Rx: KB-53/35; Bar-95/65

*Scaled: KB-35/26; Bar-55/35

Tuesday: 171219

Skill

Handstand Push Ups

*Kipping vs. Strict; Set Up; Kicking Up; etc…

WOD

5RFT

15 x Box Jumps

50 x Double Unders

10 x HSPU

Comp/Rx: Box-24/20; Level surface for HSPU

Scaled: Box-20″ or Step Ups; 100 Single Unders; Push Ups or Pike Push Ups

Monday: 171218

Strength

OTM x 10

*On the minute complete 2 x Squat Cleans TnG

*Start at 60% of 1RM and build as you see fit

 

WOD

AMRAP 8

2 x “Clusters”

2 x C2B Pull Ups

4 x “Clusters”

4 x C2B Pull Ups

*Add 2 reps each round until 8:00 Cap is Up*

Midline Work

4 sets

:30 Plank Hold

:30 RT Side Hold

:30 Left Side Hold