Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

5 mins DU Practice

3 Rounds

20 Sec Pushup Plank Hold

10 HR Push-ups

10 Squat Jumps

Movement Prep

5 mins

(No Measure)

3×10 Weighted Pass Thrus

Gymnastics

15 mins

Ring Dips (5×5)

Metcon

Metcon (Time)

1k Row

200m Farmer’s Carry (1.5/1)

100 Burpees

*25 min time cap

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Tuesday

Main – CrossFit

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Warm-up

12 mins

(No Measure)

Row at easy pace for 5 Minutes

3 Rounds

10 Ring Rows

10 Tuck Jumps

10 Banded Good Mornings

Movement Prep

10 mins

(No Measure)

3×10 Weighted Pass Throughs

Banded Shoulder

Pigeon Stretch

Metcon

Metcon (20 Rounds for reps)

20 mins Alt EMOM

12 Burpees

6 Pull-ups

*Scale number of burpees if you can’t maintain at least a 10 second rest

*Most of your rest should be after pull-ups
Rest 5 mins

Metcon (Time)

21-15-9

Single Arm KBS (Rx+2/1.25)(1.5/1)

Dynamic Push-ups on KB

*10 min time cap

Monday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds

10 Tempo Goblet Squats

Leg Swing Series

10 Jump Squats

Movement Prep

5 mins

(No Measure)

Couch Stretch

Weightlifting

15 mins

Back Squat (3×5)

Metcon

Metcon (Time)

4 Rounds

20 Front Rack Reverse Lunges (Rx+115/85)(95/65)

Accumulate 45 second L-hang

15 min time cap
L-hang can be scaled to knee raise hang or active bar hang

Afterbash

(No Measure)

3 Sets

10 Hollow Rocks

10 Arch Rocks

10 V-ups

Saturday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds

10 Headcutters

10 Ring Rows

10 Banded Good Mornings

Movement Prep

10 mins

(No Measure)

Couch Stretch

Banded Shoulder

Metcon

Partner WOD (12.27.14) (AMRAP – Rounds and Reps)

30 Min AMRAP

1000m Row

10 Cleans (Rx+135/95)(115/75)

10 Pullups

*Fitness scale to Power Cleans

Friday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

500m Row

3 Rounds

5 Broad Jumps

5 Inch worms

10 KBS

Movement Prep

5 mins

(No Measure)

Pigeon Stretch

Weightlifting

25 mins

Deadlift (5×5)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

10 Hang Power Snatch (Rx+ 95/65 (75/45)

10 Bar Over Burpees

30 DU

Rest 1:00

3 Minute AMRAP

10 Hang Power Snatch (Rx+ 95/65)(75/45)

10 Bar Over Burpees

30 DU

Rest 1:00

2 Minute AMRAP

10 Hang Power Snatch (Rx+ 95/65)(75/45)

10 Bar Over Burpees

30 DU

Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

12 mins

(No Measure)

3 Rounds

45 sec Active Hang on Bar

4 Wall Walks – 10 sec hold at top of each rep

10 PVC Good Mornings

Movement Prep

8 mins

(No Measure)

Banded Shoulder

Banded Hip Flexor Stretch

Metcon

12 Days of Christmas (Time)

1 SDHP (75/55)

2 Thrusters (75/55)

3 Push Press (75/55)

4 Power Cleans (75/55)

5 Power Snatches (75/55)

6 KBS (1.5/1)

7 Pull-ups

8 K2E

9 Box Jumps (24/20)

10 DU

11 Burpees

12 OH Lunge (45/25 plate)

*Complete each movement in ascending order then work back down, adding one movement per round

For Example: 1 SDHP, 2 Thursters, 1 SDHP, 3 PP, 2 Thrusters, 1 SDHP…

*35 min time cap