WODs

Friday December 14, 2018


CROSSFIT
7 Swans a Snatching (A)
AMRAP 7
7 Power Snatch 135/95
14 TTB
Rest 2 min



7 Swans a Snatching (B)
AMRAP 7
7 KB Squat Snatch Left 53/35
7 KB Squat Snatch Right
14 Toes to KB
rest 2 min


7 Swans a Snatching (C)
AMRAP 7
14 Alternating DB Snatch 50/35 (7 with each hand)
14 Weighted Sit-ups 50/35


Thursday December 13, 2018


CROSSFIT
6 Geese a Burpeeing
For Time
30 DB Burpee Box Step Ups (50/35)
800m Run
20 DB Burpee Box Step Ups
600m Run
10 DB Burpee Box Step Ups
400m Run
**DB in each hand


ENDURANCE
5x 1200 Meter Repeats (800 @80%/400@95%
Rest 1:1

Wednesday December 12, 2018


CROSSFIT
5 Golden Ring Muscle Ups
AMRAP 15
5 Ring MU
10 Overhead Squats 115/75
40 DU


Coach’s choice core work

Tuesday December 11, 2018


CROSSFIT
4 Clean and Jerks
4 Rounds for Time:
4 Squat Clean and Jerk 205/145
8 HSPU
12 Box Jumps 30/24


**Not a Cluster/Thruster. Must stand up the squat clean then jerk overhead.

ENDURANCE
12x 100 Meter Sled Sprints 70/50
1 mile run

Monday December 10, 2018


CROSSFIT
3 Front Squats
5×3 Front Squats
*Increasing weight each round
then


21-15-9
Front Squats 135/95
Burpee over Bar
Pull-ups


Friday December 7, 2018


CROSSFIT
2 Turkish Get-ups
AMRAP 15
2 TGU**
15 KBS 53/35
20 Air Squats
**Increase TGU by 2 each round.


Thursday December 6, 2018


CROSSFIT
A Rope Climb in a Pear Tree
5 RFT
10 DB Thrusters 50/35
50 DU
3 Rope Climbs


ENDURANCE
1 mile run
2k row
1 mile run

Wednesday December 5, 2018


CROSSFIT
For Time (9 min CAP)
30-20-10
DB Snatch 50/35
Push-ups
Wallballs 20/14


Rest 3 Minutes

AMRAP 9
15/12 Calorie Row
15 Toes to Slide*
*like toes to KB. Lie on your back and hold on to the rower slide and bring your feet over until your toes touch the slide


Tuesday December 4, 2018


CROSSFIT
Deadlift & Strict Ring Dip Superset
30 minutes to complete 10.9.8.7.6.5.4.3.2.1 of both movements
– Increase weight each round to a heavy single DL
– Strict Ring Dips (scale with feet on box in front of rings)


Sprint
5 minutes
Sprint Run – Row Combo
Max Rep over the shoulder slamballs 50/30 for the remainder of the 5 minutes
Men: 700m
Women: 600m
*Row First
*Must do a minimum of 200m of each (if unable to run, row only….no bike)



Partner Max Calories 30 Minutes
Partner 1 on the bike
Partner 2 Runs 300

ENDURANCE