Warm up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 2 x 2 x 1 x 1
Stimulus/Focus: Start around 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
10 Dumbbell Thrusters (50/35)(35/20)
20 Alternating Lunges
30 Double Unders
Stimulus/Focus: Attempt to do all work unbroken. Aim for 5 rounds.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry
20 Heel Taps (Over Dumbbells)
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Set Up to Workout!
WOD: 12 Days of Christmas
1 – Wall Walk
2 – KB Swings (1.5/1)(1/25#)
3 – Pull Ups
4 – Wall Balls (20/14)(14/10)
5 – HRPUs
6 – Slam Balls (30/20)(20/15)
7 – Ab Mat Sit Ups
8 – G20 (45/25)(25/15)
9 – Burpees
10 – Med Ball Cleans (20/14)(14/10)
11 – T2B
12 – Goblet Squats (1.5/1)(1/25#)
Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk; then 2 KB swings, 1 wall walk; then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk. Have fun!
Cool Down: Athletes’ Choice
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Review the movements and format for the Other CrossFit Total
WOD: The Other Total
Clean
Bench Press
Overhead Squat
Stimulus/Focus: You’ll have 15 minutes to find a 1 RM for each movement. Floor press will take the place of bench press. The clean will be a full squat clean.
Cool Down: 400 Meter Run, 500 Meter Row, 1000 Meter Bike Erg, 25 Calorie Assault Bike
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP.
WOD: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus/Focus: Benchmark time! The push ups will be strict.
Cool Down: Tabata Candlestick Raises
Warm up: Coach’s Choice
Strength/Skill: Review the movements and format for the CrossFit Total Benchmark
WOD: The CrossFit Total
Back Squat
Shoulder Press
Deadlift
Stimulus/Focus: You’ll have 15 minutes to find a 1 RM for each movement. The deadlift will be a lift and lower.
Cool Down: 400 Meter Run, 500 Meter Row, 1000 Meter Bike Erg, 25 Calorie Assault Bike
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: New Year’s Eve WOD For Time
Complete 24 Reps for Each of the Following 20 Movements. No time cap! Happy New Year’s Eve!
*Ring Rows
*Goblet Squats (1.5/1)(1/25#)
*Toes to Bar
*Ground to Overhead (45/25)(25/15)
*Ring Dips
*Wall Balls (20/14)(14/10)
*Ab Mat Sit Ups
*DB Thrusters (50/35)(35/20)
*Lunges
*DB Deadlifts (50/35)(35/20)
*Burpees
*DB Hang Power Cleans (50/35)(35/20)
*GHD Extensions
*DB Push Jerks (50/35)(35/20)
*GHD Sit Ups
*KB Swings (1.5/1)(1/25#)
*Row Calories
*KB Snatches (1.5/1)(1/25#)
*Assault Bike Calories
*Slam Balls (30/20)(20/15)
Stimulus/Focus: Have fun and just keep moving! This will be 480 total reps!
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP.
WOD: For Time (15 Minute Cap)
25-20-15-10-5
Box Jumps (24/20)
*Masters may step up. Everyone must step down.
Handstand Push Ups
*Masters RX: Seated Dumbbell Press (20/15)
*25 Double Unders at Each Dash (Total of 100 Double Unders)
Stimulus/Focus: Try to complete big chunks of work, but avoid muscular failure.
Cool Down: 4 Rounds
10 V-Ups
25 Russian Twists
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Deadlift
1 x 3
Stimulus/Focus: Spend 10 minutes to find a heavy set of 3 touch and go reps.
Deadlift: 3 x 3
Stimulus/Focus: Complete three sets of three reps at 90% of your heavy for the day. Lift on a 90-second clock.
WOD: For Time (10 Minute Time Cap)
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Shuttle Runs
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3
Dumbbell Deadlifts (50/35)(35/20)
Stimulus/Focus: Complete all reps unbroken. Push hard on the shuttle runs. You’ll have any time left in the 10 minute cap to rest before starting the second workout.
For Time (10 Minute Time Cap)
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Shuttle Runs
2– 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Alternating Front Rack Lunges (50/35)(35/20)
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions
