WODs

Saturday 9 December

AMRAP 25 – Teams of 3
70 Box Jumps  (24″/20″), 70 Bar-Facing Burpees, 70 Deadlifts (135/85), 7 Rope Climbs
60 Box Jumps  (24″/20″), 60 Bar-Facing Burpees, 60 Deadlifts (155/105), 6 Rope Climbs
50 Box Jumps  (24″/20″), 50 Bar-Facing Burpees, 50 Deadlifts (185/125), 5 Rope Climbs
40 Box Jumps  (24″/20″), 40 Bar-Facing Burpees, 40 Deadlifts (205/145), 4 Rope Climbs
30 Box Jumps  (24″/20″), 30 Bar-Facing Burpees, 30 Deadlifts (225/155), 3 Rope Climbs
*Only one athlete works at a time, can break up however you want, and must finish one movement before moving to the next*

 

DASH
5km Row or 10km Assault Bike

Friday 8 December

A. Row Conditioning
EMOM x 14
Odd = 20/16 Calorie Row
Even = Rest

B. 3 Rounds For Time  (15min cutoff)
10 Back Squats  (185/135)
20 Chest-to-Bar Pull-Ups
50 Double Unders

Thursday 7 December

8 Rounds of 0:20s ON, 0:10s OFF
-Kettlebell Swings  (53/35)
-Abmat Sit-Ups
-Push-Ups
-Assault Bike for Calories

Wednesday 6 December

A. Gymnastics Pushing + Weightlifting
EMOM x 14min
Odd = 4-10 Strict HPSUs or Pike Push-Ups or Alternating Strict Dumbbell Press
Even = Hang Squat Clean + Jerk
*Build up each set on the barbell*

B. 3 Rounds For Time  (12min cutoff)
20 Hang Power Cleans  (95/65)
20 Alternating Front Rack Lunges
20 Shoulder-to-Overhead

Tuesday 5 December

A. E5:00 x 30:00 
200m Run
25 Wallballs  (20/14 @ 10’/9′)
*Score is your slowest round*

B. Midline
1min High Plank Hold
1min Low Plank Hold
1min Right Side Plank Hold
1min Left Side Plank Hold
1min Seated L-Sit Hollow Hold
1min Squatting Wallball Hold

 

Monday 4 December

A. Gymnastics Pulling + Weightlifting
EMOM x 14min
Odd = 1-5 Unbroken Ring Muscle-Ups –or– 3-7 Strict Pull-Ups + 3-7 Strict Dips
Even = Power Snatch + Overhead Squat + Squat Snatch
*Band as needed on the Strict Pull-Ups*
*Build up on the Snatch Complex each round*

B. AMRAP 20
30 Power Snatches  75/55  (RX+  95/65)
30 Box Jumps  24″/20″  (RX+  30″/24″)
30/21 Calorie Row  (RX+  21/15 Calorie Assault Bike)
30 Toes-to-Bar

Saturday 2 December

AMRAP 20 – Teams of 3
7 Kettlebell Swings  70/53
7 Calorie Bike or Row
7 Burpees
*Once your partner starts the burpees, the next person can begin their round*

 

DASH – E3:00 x 27:00
0:15s Max Effort Jumping Jacks
–into–
200m Run (1 Lap)

0:15s Max Effort Bootstraps
–into–
200m Row

0:15s Max Effort Air Squats
–into–
0.4km Bike

Friday 1 December

A. Hang Power Snatch – E2:00
5 – 1 – 4 – 1 – 3 – 1

B. In a 3:00 window…
200m Run
18 Box Jump Overs ( 24″/20″)
Max Reps Deadlifts  (BW)
–REST 2:00 and repeat for a total of 3 times–

Thursday 30 November

A. Gymnastics Pushing
5-4-3-2-1
Strict HSPUs or Pike Push-Ups or Strict Dumbbell Press
*Must come off the wall between each set, REST 1:00 after finishing the entire set, REPEAT for a total of 2-3 times*

B. AMRAP 20
7 Pull-Ups  RX+ 2 Bar Muscle-Ups
7 Push Press  (115/80)  RX+ 4 Strict Ring Dips
7 Front Squats  (115/80)  RX+ Dumbbell Hang Squat Clean

Wednesday 29 November

Buy In: 1200m Run
Directly into…
3 Rounds
19 Toes to Bar
87 Double-Unders
Directly into…
Cash-Out: 1200m Run

Finisher = 1 RAK
RAK: Random Act of Kindness
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more
Time Cap: 3 months (making this the longest CrossFit WOD)

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