Dec 30 – Jan 5, 2019

Dec 30

In 5 min

Tempo Front Rack Squat

2×8

In 5 min

KB Pass

3×10

AMRAP 10

8 Pistols (alternating)

12 Ring Rows

Dec 31

New Year’s Eve!!

2019 – 2020

2 Rounds

19 Box Jumps

19 Double Unders

19 Weighted Situps (35#/25#)

19 DB Snatches (50#/35#)

2 Rounds

20 Box Jumps

20 Double Unders

20 Weighted Situps (35#/25#)

20 DB Snatches (50#/35#)

Jan 1

“Jackie”

For Time

1000 M Row

50 Thruster @ 45/35

30 Pull Up

 

Jan 2

Every 3:00 x 6

24/18 Cal Row

18 Jump Lunges

12 Push Up

 

Jan 3

AMRAP 20

10/Side Single Arm DB Push Press 50/35

10 Burpee Over Med Ball

10 Ring Row

10 Med Ball Sit up to 6 foot target

 

Jan 4

For Time:

50 WallBall 20/14

40 Deadlift 225/155

30 Toes 2 Bar

25 Wallball

20 Deadlift

15 Toes 2 Bar

 

Jan 5

For Time:

100/80 Cal Row/Bike

50 Burpee Box Jump Over 24/20

January 2-6, 2019

Wednesday Jan 2

Bench Press

3×10 @ 60-70% across all sets

For Time:

60 Deadlift 115/85

30 Shoulder 2 Overhead

30 Pull Ups

 

Thursday Jan 3

TABATA’s!

Shuttle Run

Pistols

Sit-Ups

Jump Lunges

*rest 1 Minute in between TABATAs

 

Friday Jan 4

Crossfit Main Page(28/12/18)

AMRAP 20

5 Thruster 95/65

7 Hang Power Cleans

10 Sumo Deadlift High Pull

 

Saturday Jan 5 

Kip/ Muscle Up Technique Work

For Time:

Buy In 75/50 Cal Row

3 Rounds

30 Double Unders

20 Toes 2 Bar

10 Burpee

 

Sunday Jan 6

4 Rounds

60 on/60 rest

D-Ball Over Shoulder 100/80

Cal. Bike

Rope Climb

Box Jumps 24/20

Dec 26-31, 2018

Dec 26

3 Rounds For Time

40 Sit ups

20 DB Bench Press 50/35

20 Db Step Overs

rest

500 M Row

rest 90 sec

500 M Row

 

Dec 27

18-15-12-9-6-3

Thruster 75/55

Power Snatch

10 Box Jump Overs between each round

 

Dec 28

3 Rounds

8 Ring Dips

60 Double Unders

3 Rounds

8 Chest to Bar Pullups

15 Burpees

Rest 2 min between each round

Dec 29

Back Squat

2-2-2-2-2

Ramp sets – end @ 90-95%

21-15-9

Overhead Squat (75#/55#)

Russian KB Swings (70#/53#)

 

Dec 30

10 RFT

3 Power Cleans (135#/95#)

2 Push Jerk (135#/95#)

25 Double Unders

 

Dec 31

Partner WOD for Time – 12/31

31 Thrusters (95#/65#)

31 Bar Facing Burpees

31 Ring Rows

31 Box Jumps (24″/20″)

31 Cal Row

31 Toes to Bar

31 Wall Balls (20#/14#)

31 Sumo Deadlift High Pull (95#/65#)

31 Jump Lunges

31 Plate Situps (25#/15#)

31 KB Swings (53#/35#)

31 Box Step Ups (40#/30#)