(240) 317-5303

Monday, 12/31

WOD:
“OPEN 18.3ish”                    
2 RFT                                    
50 DU’s                             
20 OHS (115/75)                                
50 DU’s                             
6 Ring MU’s                        
50 DU’s                               
20 DB Snatches (50/35)                               
50 DU’s                              
6 Bar MU’s                         
*Time Cap 16 Min

L2: 1.5:1 SU & OHS 95/65 & Ring Row/Ring Dip & DB Snatch 35/25 & Jumping BMU
L1: Scale as necessary

Saturday, 12/29

WOD:

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (155/105)
800 Meter Run
15 Power Cleans (155/105)
400 Meter Run
30 Toes to Bar

 

L2: Knees to Chest & P Cleans 135/95

L1: Scale as necessary

Friday, 12/28

WOD:

3 RFT:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

 

L2: WB 14/10 & DB Snatch 35/25

L1: Scale as necessary

Thursday, 12/27

Strength:

Overhead Squat

3 X 5 (Building)

 

WOD:

AMRAP 12:

5 Strict Handstand Pushups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

 

L2: Pike Push Up & Barbell 75/55

L1: Scale as necessary

Wednesday, 12/26

WOD:

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/75)

Chest to Bar Pull-ups

Front Squats (115/75)

Lateral Barbell Burpees

Push Jerks (115/75)

 

L2: BJO 20/16 & Barbell 95/65 & Jumping CTB

Monday, 12/24

WOD: The 12 Days of CrossFit

1 Squat Snatch (135/95)

2 Hand Stand Push Ups

3 Front Squats (135/95)

4 Power Cleans (135/95)

5 CTB Pull Ups

6 Box Jumps (24/20)

7 Burpees

8 Push Ups

9 Wall Balls (20/14)

10 Kettle Bell Swings (2/1.5)

11 Deadlifts (135/95)

12 Thrusters (135/95)

 

L2: Barbell 115/75 & Jumping CTB & BJ 20/16 & WB 14/10 & KBS 1.5/1

L1: Scale as necessary

Saturday, 12/22

WOD:

In Teams of 3
AMRAP 30:
8 Dumbbell Hang Clean and Jerks (50/35)
10 Medicine Ball Squat Jumps (20/14)
12/8 Calorie Bike/Row

 

Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

Friday, 12/21

Skill:

Handstand Walk/ Handstand

L3: Handstand Walk

L2: Handstand

L1: Wall Walk/High Bear Crawl

 

WOD:

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

 

L2: Knees to Chest & DL 205/135

L1: Scale as necessary