CrossFit WOD, December 22, 2018

12 Days of Christmas

Metcon
Metcon (Time)
135/95#
1 Thruster 2(00)m Run
3 Toes to bar
4 Power cleans
5 Front squats
6 S2OH
7 Burpees over the bar
8 Deadlifts
9 Push ups
10 Box jumps
11 Pull ups
12 Snatches

Complete reps like you would sing the song…
1 Thruster
200m run 1 Thruster
3 Toes to bar 200m run 1 Thruster…

CrossFit WOD, December 21, 2018

Dec 21st

Gymnastics
Weighted Pull-ups (3-3-3-3-3)
Weighted Ring Dips (strict) (3-3-3-3-3)

Metcon
Metcon (Time)
21-15-9 Pull ups
42-30-18 Box jumps 24/20in
Right into:
12-9-6 Ring dips
24-18-12 GHDSU
Metcon (Time)
21-15-9 Pull ups
42-30-18 Box jumps/Step ups 20/12in
Right into:
21-15-9 Push ups
42-30-18 Sit ups

CrossFit WOD, December 20, 2018

Dec 20th

Skill
Metcon
Agility drills:
Ladders
Cones
Hurdles

Metcon
Metcon (AMRAP – Rounds and Reps)
14 min Partner amrap:
12 KB cleans
60 Double unders
8 Cal bike
*Partners must switch each movement
Metcon (AMRAP – Rounds and Reps)
14 min Partner amrap:
12 KB cleans
120 Single unders
6 Cal bike
*Partners must switch each movement

CrossFit WOD, December 19, 2018

Dec 19th

Weightlifting
Box Squat (5-5-5-5-5)
Weighted back squat to a box. Come to a rested position on box and then squat off box with speed.

Metcon
Metcon (Time)
7 Rounds
8 Front rack lunges
5 S2OH 135/95#
Metcon (Time)
7 Rounds
8 Front rack lunges
5 S2OH 95/65#

CrossFit WOD, December 18, 2018

Dec 18th

Skill
Metcon
20 min AMRAC:
10 Banded rotational row
8 Single arm (light)DB press from a lunge
20 Deadbugs w/ 2.5#
8 Depth jumps

Metcon
Metcon (AMRAP – Reps)
18 min alt emom: Run 125 then:
Evens- TTB amrap
Odds- burpee amrap
Metcon (AMRAP – Reps)
18 min alt emom: Run 125 then:
Evens- Sit up amrap
Odds- Burpee amrap

CrossFit WOD, December 17, 2018

Dec 17th

Weightlifting
Metcon (Weight)
EMOM 2 Snatches

We are seeking 30 perfect reps. Use a weight that will allow you to hit that goal.

Metcon
Metcon (Time)
Partner "Diane"
42-30-18
Deadlifts 225/155#
HSPU

Break up reps as needed but complete all deadlifts before moving onto HSPU. While one partner is doing deadlifts the other holds a handstand. While HSPU are being done other partner holds deadlift at the top.
Metcon (Time)
Partner "Diane"
42-30-18
Deadlifts 135/95#
DB push press

CrossFit WOD, December 14, 2018

Dec 14th

Weightlifting
Metcon (Weight)
5 sets:
2 BTN split jerks + 1 Front rack split jerk
Power Jerk (3-3-3-3-3)
Jerks can be power or split. Choose one to work on and stay with it for the session.

Metcon
Metcon (AMRAP – Rounds and Reps)
"Evil twins"
10 mins Mary (5 HSPU 10 Pistols 15 Pull ups)
Immediately into:
10 mins Cindy (5 Pull ups 10 Push ups 15 Air squats)
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CrossFit WOD, December 13, 2018

Dec 13th

Skill
Metcon
Stations: 5 minutes per station to work on skills of:
Rope climbs
TGU
Midline

Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP:
2-4-6-8… DB deadlifts + 100ft Farmer carry

Count each farmer carry as 1 rep.

CrossFit WOD, December 12, 2018

Dec 12th

Weightlifting
Hang Power Clean (8-8-8)

Metcon
Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Metcon (Time)
Scaled "Dork"
6 Rounds for time of:
60 SIngle unders
20 Kettlebell swings
10 Burpees

CrossFit WOD, December 11, 2018

Dec 11th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (AMRAP – Reps)
24min alt EMOM:
15/12cal Machine
16 Box jump 24/20in
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.
Metcon (AMRAP – Reps)
24min alt EMOM:
10/8 cal Machine
10 Box jump
100ft Plate push on turf

Start with a score of 24. Each time you do not complete the given work within the minute subtract 1.