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
Warm up: Coach’s Choice
Strength/Skill: 5 Rounds for Reps
1 Minute Max Reps Push Press @60% Current 1 RM
1 Minute Rest
*Repeat for a Total of 5 Rounds (10 Minutes)
Stimulus/Focus: Use 60% for all sets. Accumulate as many reps as possible in each minute. You will have five separate scores to enter. Enter the weight you used in notes.
WOD: For Time (25 Minute Cap)
42-36-30-24-18-12-6
Double Unders
21-18-15-12-9-6-3
Handstand Push Ups
7-6-5-4-3-2-1
Strict Pull Ups
*RX+: Strict HSPUs and Strict Chest to Bars
Stimulus/Focus: This workout will be taxing on the shoulders. Split work as needed to avoid muscular failure. Find challenging scales for each movement. The time cap should allow you to struggle through movements that are hard for you.
Cool Down: 3 Rounds
100 Meter Run
20 Candlestick Raises
Merry Christmas Team!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Christmas Eve AMRAP
35 Minute Christmas Eve Partner AMRAP
Complete 24 reps of each of the following movements as many times as possible in 35 minutes. One partner works, one partner rests.
C: Chest to Bar Pull Ups
H: Hang Power Cleans (95/65)
R: Ring Dips
I: Inverted Burpees
S: Snatches (95/65)
T: Toes to Bar
M: Meter Row (500 Meters)
A: Ab Mat Sit Ups
S: Slam Balls (30/20)
E: Extensions (GHD)
V: V-Ups
E: Erg (Bike) Calories
Stimulus/Focus: Just a chance to get in a workout before Christmas! Scale as needed. Just move and have fun!
Cool Down: Partner’s Choice
Warm up: Coach’s Choice
Strength/Skill: Front Squat
6 x 3
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 Rounds (3 Minutes Work/2 Minutes Rest) (AMRAP)
3 Front Squats (135/95)(95/65)
6 Bar-Facing Burpees
9 Kettlebell Swings (1.5/1)(1/25#)
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Bar Hops
