Warm Up
7min AMRAP
10 push ups
10 air squats
10 ground to overhead
10 shoulder to overhead
10 sit ups
10 weighted swings
WOD
Done 12 days of Christmas style
2 Man Makers
4 Goblet Squats
6 Alt Cleans
8 Alt Snatch
10 Weighted Swings
12 Sit Ups
14 Weighted DL
16 Alt Step Ups
Cool Down
Forearm to instep
Trunk rotations
Cobar stretch
Warm Up
:30on :30off x3
Run in place
Walking quad
Walking glute
Skipping
WOD
For time
400m run
7 rounds of Cindy
400m run
1 round of Cindy is
5 Pull ups or body weight row
10 push ups
15 air squats
Cool Down
Quad stretch
Glute stretch
Warm Up
3 rounds of
10 jumping jacks
10 air squats
20 jumping jacks
20 lunges
30 jumping jacks
30 weight swings
WOD
3 Rounds of 1:00 max effort
Alt Single hang clean and jerk
Step Ups, unweighted
Sumo DL high pull
DU
REST
Cool Down
Forearm to instep
Triceps stretch
Lat stretch
Warm Up
EMOM 9
1| 40 Jumping jacks
2| 25 push ups
3| 25 lunge jumps
WOD
AMRAP 20
20 Lateral jumps over DB
5 Hand Release Push ups
20 Alt Weighted Lunges
5 Hand Release Push Ups
Cool Down
Quad stretch
Hamstring stretch
Doorway stretch
Warm Up
2x
1:00 run
Strict press
1:00 run
Push Press
1:00 run
Goblet squat
WOD
AMRAP 20min
2-4-6-8-10…
1:00 run
DB clusters
Perform the 1:00 run then 2 clusters then 1:00 run then 4 clusters, continue until time
Cool Down
90/90 stretch
Hurdler stretch
Forearm to instep with arms overhead
Warm up
3x
5 Good mornings
10 Split lunges
10 Air squats
20 Push press
WOD
Crossfit
Support your local Box #3
For time
50 Double DB Deadlift
50 Sit Ups
50 Step Ups
50 Single DB Thrusters
*scale the DL to single if you only have 1 DB
AB circuit no score
:30 on :30 off x3
Plank
Side plank
Hollow hold
Cool Down
Hamstring stretch
Cobra stretch
Glute stretch
Trunk rotations
Warm Up
40 SECONDS
Air Squat Hold
Child’s Pose
Chest Stretch
30 SECONDS
Scap Push ups
Push-up to Down Dog
90/90 stretch
20 SECONDS
Weight Swings
Straight Leg Inchworms
Air Squats
WOD
For time
400m run
25 body weight rows
50 push ups
75 air squats
400m run
*scale body weight row to weighted object row
*scale 400m run to a 2:00 run
Cool Down
Chest stretch
Quad stretch
Twisted lizard
Warm Up
2x
1:00 run
10 Walking quad
10 Walking glute
5 Over unders
10 Dive bomber push ups
WOD
For time 30 reps of each movement
Jumping Lunges
Mountain Climbers
Glute Bridges
Forward stepping Lunges
Toes to wall
Push Ups
Supermans
Jump squats
Reverse Burpees
Jumping Jacks
*must complete the 30 reps of one movement before you move to the next movement
Cool Down
Forearm to instep
Couch stretch
Warm Up
2x
10 everything stretch
20 pike shoulder touches
30 frankensteins
WOD
For time
50-40-30-20-10
Weighted step ups
Shoulder to overhead
Sit ups
*moderate weight, use same weight for step ups and S2OH
Cool Down
Hamstring stretch
Quad stretch
Glute stretch
Warm Up
2x
1:00 run
Strict press
1:00 run
Push Press
1:00 run
Goblet squat
WOD
AMRAP 20min
2-4-6-8-10…
1:00 run
DB clusters
Perform the 1:00 run then 2 clusters then 1:00 run then 4 clusters, continue until time
Cool Down
90/90 stretch
Hurdler stretch
Forearm to instep with arms overhead
