CrossFit WOD, December 28, 2018

Dec 28th

Metcon

Gymnastics
Metcon
5 sets:
6 Parallette shoot throughs
5-10 toes to bar

1 Shoot through= Push up + shoot + dip + shoot
Metcon (AMRAP – Reps)
1k row/ski while partner does amrap of Box jumps

500m row while partner does amrap of Pull ups

250m row while partner does amrap of sit ups

CrossFit WOD, December 27, 2018

Dec 27th

Metcon
Metcon (AMRAP – Reps)
15min EMOM: "Macho man" 135/95#
3 Power cleans
3 Front squats
3 Jerks

RX+ 185/125#
Metcon (AMRAP – Rounds and Reps)
15 min amrap:
3 Power cleans
3 Front squats
3 Shoulder to overhead

Aim for 15 rounds (EMOM) but if that isn’t realistic find a pace that you can keep moving at

CrossFit WOD, December 26, 2018

Dec 26th

Warm-up
Warm-up
4 Sets:
30 Jumping jacks
10 Scorpions
15 Squats
10 Sit ups

Metcon
Metcon (Time)
At home/travel wod

2 Rounds:
50 Burpees
75 Double unders (150 Single unders)
100 Lunges

CrossFit WOD, December 24, 2018

Dec 24th

Warm-up
Warm-up
Burpee amrap to the song "It’s beginning to look a lot like Christmas" then:
3 sets:
10 Scorpions
10 Lateral lunge with knee tuck
45sec Hollow hold

Metcon
Metcon (Time)
12 Days of Christmas at home version
1 min Wall sit
2 Inchwoms
3(0) sec high knees
4 Sprinter sit ups
5 Squat jumps
6 Burpees
7 V-ups
8 Lunges
9 Push ups
10 Double unders (2x single unders)
11 Jumping jacks
12 Mountain Climbers (&1&2…)

Merry Christmas Eve Iron Athletes!

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