(240) 317-5303

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

Thursday, 12/20

WOD:

5 RFT:

5 Ring Dips

10 Pistol Squats

10 Push-Ups

25 DU’s

 

L2: Matador/Box Dips & Rig Assisted Pistol & 2:1 SU

L1: Scale as necessary

 

Cash Out:

NFT 5 Rope Climbs

Wednesday, 12/19

WOD:

3 RFT:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

 

L2: P Snatch 95/65 & BJO 20/16 & WB 14/10

L1: Scale as necessary

 

Cash-Out

1 Minute Max Cals Air Bike

Tuesday, 12/18

Skill:

Ring Muscle Up

L3: Weighted RMU

L2: RMU

L1: Ring Row/Ring Dip

 

WOD:

AMRAP 15:
27/18 Cal Row/Bike
21 GHD/Ab-Mat Sit-ups
15 Chest to Bar Pull-ups
9 Power Cleans (115/75)

 

L2: Jumping CTB & P Clean 95/65

L1: Scale as necessary

Monday, 12/17

Strength:

Snatch Balance+2 Overhead Squats:

Build to a heavy

 

WOD:

21-15-9:
Alt Dumbbell Power Snatch (50/35)
Burpees

 

L2: DB Snatch 35/25

L1: Scale as necessary

Saturday 12/15

WOD:
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

L2: 65/45
L1: Scale as necessary