WOD

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3
Jan

You Up

WOD:

[0:00 – 10:00]

10 MIN AMRAP

1 Burpee Box Jump (24″/20″)

1 Push Jerk (115/85/65)

2 Burpee Box Jumps (24″/20″)

2 Push Jerks (115/85/65)

3 Burpee Box Jumps (24″/20″)

3 Push Jerks (115/85/65)

Add 1 Per Per Round

Rest 5 mins then…

From 15:00-23:00 MIN

Build to Heavy Single Push Jerk (off the rack)

*Score 1 = Rounds + Reps

*Score 2 = Heaviest Load

Example Score 1: If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3.

Push Jerk

2
Jan

Weapon of Choice

Strength:
Front Squat
10 MIN EMOM (7 min warmup then)
1 Front Squat all at 85% of 1rm
WOD:

For Time:

2,000 Meter Row

100 Wall Balls (20/14)

*partition however you want.

*example 500m row then 25 wallballls for 4 rounds or do as written

*look to finish in 14-20 mins

30
Dec

2021

20 MIN AMRAP with a Partner

21 Ball Slams 40/30lbs

21 Thrusters 75/55/45

21 Double DB Man Makers 50s’/35’s/25’s

21 Wallballs 20/14

1 person does 21 burpees while the other one performs the reps. When partner 1 finishes the burpees they pick up where the other left off.

29
Dec

Walk it Out

Boulder CrossFit – CrossFit

Metcon (No Measure)

Skill: Wall Walks20-sec wall walk hold and 20-sec rest for 5 rounds

WOD: “Walk it Out”Not for Time (leave 25 mins to complete)

7.6.5.4.3.2.1 reps of Wall Walks

*25 Double Unders after each round or 25 singles (250 total)

*15 ab mat situps after each round (150 total)

28
Dec

Diane-ish

WOD: On a 30 min continuous clock

Part 1: “Diane-ish” For Time:

21-15-9-6-3

Deadlifts 225/155/105

Cal Bike

*25 air squats after each rd (125 total)

Part 2: “For Weight”

In the remaining time in the 30 mins, find a heavy 1 rep Deadlift

27
Dec

Sneaky Sevens

WOD:

7 Rounds For Time:

7 Box Jumps (24/20)

7 Power Cleans (95/65/55)

7 Toes to Bar

7 Front Squats (95/65/55)

7 Bar-Facing Burpees

7 Push Presses (95/65/55)

7 Pull-ups

*25 min time cap

*if you finish before the class, do a cashout on your own. Ask the coach for suggestions. Doesn’t need to be core-related.

26
Dec

Up and Downs

Strength: Back Squat + Front Squats
Every 1:30 for 5 rounds
3 BS directly into 3 FS. Moderately heavyweight. All at the same weight.
Spend 7 mins warming up and then go off the rack together

WOD: “Up and Downs”

7 Rounds for time

200m Row

7-1 DB Box Step on and Overs 50/35/25lb and 24/20in

*goal is sub 12 mins

23
Dec

12 Days of Beastmas

WOD:

“12 Days of Beastmas”

1 KB Sumo Deadlift HighPull 70/53/35lb

2 Front Squats 135/95/65

3 Power Cleans 135/95/65

4 Bar Facing Burpees

5 HSPU

6 Box Jumps 24/20/16

7 KB Swings 70/53/35

8 Balls Slams 30/20/10

9 TTB

10 OHWPL each leg (45/35/25)

11 Wallballs (20/14/12)

12 Double Unders

30-40 MIN WORKOUT