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TODAY'S WORKOUT

12.31.2016

12/31/2016

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WARMUP
800M RUN
2 ROUNDS
5 WALL SQUATS
5 AIR SQUATS
50' SPIDER CRAWL TO ELBOW DROP

LIFT
12 MINUTES TO WORK UP TO HEAVY
1RM 50' SLED PUSH
*MAX PULL UPS AFTER EACH ATTEMPT

WOD
20 AMRAP 
WITH PARTNER, ALTERNATE EACH EXERCISE, ONE WORKS AT A TIME
200M RUN
20 KB SWINGS (53/35)
20 SIT UPS
200M RUN
20 GOBLET SQUATS
20 SIT UPS
200M RUN
20 KB HEADCUTTERS
20 SIT UPS
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12.30.2016

12/30/2016

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WARMUP
2:00 INDOOR RUN
5 SNATCH PROGRESSION 
10 SQUAT THRUST
10 PUSH-UP
10 GRASSHOPPERS



WOD
​CrossFit OPEN 13.1
17 AMRAP
40 BURPEES
30 SNATCH
30 BURPEES
30 SNATCH
20 BURPEES
30 SNATCH
10 BURPEES
ME SNATCH
​

MEN:75/135/165/210
WOMEN:45/75/100/120
MASTER MEN:45/75/100/120
MASTERS WOMEN:35/55/75/90
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12.29.2016

12/29/2016

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WARMUP
​
3x
:30 FAST FEET ON MB
:30 MB SQUAT 
:30 JACKS
:30 FLUTTER KICKS
REST :60

LIFT
1-5 EMOM, 5 CLUSTER, PROGRESSIVE #
2A-4x10 RING DIP
2B-4x50’ SLED PUSH

WOD
15 AMRAP
30 CAL ROW
30 WALLBALL @ 20/14-10’ FOR BOTH
30 TTB
30 PCL @ 135/95
5 MU

​
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12.28.2016

12/28/2016

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WARMUP
2:00 JUMP ROPE
200’ WALKING LUNGE
10 SQUAT
10 PRESS
10 BROAD JUMP
10 DEADLIFT

LIFT
1-FRONT SQUAT -10,5,5,3,3,3,1
2A-4XME ROW
2B-4X10 PLYO PUSH-UP
2C-4X20 LYING BAND CURL

WOD
5RFT
6 DL @ 1.5 BW
9 BJ @ 24/20
15 HR PUSH-UP

​
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12.27.2016

12/27/2016

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WARMUP
400M COACH-LED INDIAN RUN

20 PLANK UPS
20 SQUAT
10 PLANK UPS
10 SQUAT

LIFT
1-BENCH PRESS; 30-12-10-8-6
2A-4X12 DB ROW
2B-4X10 PISTOL
2C-4X5 SEATED BOX JUMP

WOD
16 AMRAP
4 CTB PU
8 BURPEE
16 DOUBLE UNDERS

​
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12.26.2016

12/26/2016

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WARMUP
5x BANDED WARMUP
50’ FORWARD
50’ BACKWARD
THEN
:60 COUCH
2x
5 WALL SQUAT
10 SQUAT 
20 WALKING LUNGE (10 FORWARD/10 BACKWARD)

THEN

5x5 BACK SQUAT
5 JUMPING AIR SQUAT + :30 FLR BTW SETS

THEN

15 EMOM
10 KB SWING @53/35
20 STATIONARY OH PLATE LUNGE (10/10)


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12.24.2016

12/24/2016

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WARMUP
ROW
SQUATS
JUMPING SQUATS
FLR
PUSH UPS

WOD
TEAMS OF 5
40:00 MAX METER ROW
EACH MEMBER ROWS FOR :30
AFTER ROW, START MAX BURPEES UNTIL ROWER TAGS YOU AND TAKES OVER, THEN MOVE ONTO MAX GOBLET SQUATS (53/35) UNTIL TAGGED THEN MOVE ONTO MAX T2B UNTIL TAGGED, REST UNTIL YOUR TURN TO ROW AGAIN, ONCE STARTED 4 ROWING, 1 RESTING.

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12.22.2016

12/22/2016

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WARMUP
12 LAT RAISE
12 FRONT RAISE
12 PRESS
12 BAND PULL APARTS - IN FRONT
12 BAND PULL APARTS - OVERHEAD
12 PEAKS AND VALLEYS
10 LET RAISE TO OVERHEAD
:60 PIGEON (R/L)
:60 COUCH (R/L)

LIFT
1-5X5 DEADLIFT
2-5X3 HANG POWER CLEAN
3A-3X15 PLATE SITUP
3B-3X:60 FLR

WOD
12 AMRAP
12 KB SDHP
12 KB SWING
24 DOUBLE UNDERS
​
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12.21.2016

12/21/2016

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WARMUP
:20 HOPS
:20 RUN IN PLACE
:20 BUTT-KICKERS
10 SQUAT
10 DL
10 WB FSQ
10 PVC DISLOCATES
10 OHS

LIFT
1-12 EMOM; EVEN: 5 OHS@115/85, ODD:20 CAL ROW (BARS OFF GROUND, SCALE TO BACK SQUATS RATHER THAN LOWER WEIGHT OR PVC)
2A-3X15 BULG SPLIT SQUAT (FEET ELEVATED; @ EMPTY BB IF POSSIBLE)
2B-3X15 LYING BANDED HAMSTRING CURL (PURPLE)
2C-3X15 HOLLOW ROCK

WOD
FOR TIME
21-15-9-9-15-21
WALLBALL
BENT-OVER ROW @ 95/65

​
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12.20.2016

12/20/2016

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WARMUP
1:00 JUMP ROPE
:30 COUCH
:30 PIGEON
10 SQUAT
10 SDHP
10 DEADLIFT
5 MUSCLE SNATCH
5 OHS

LIFT
1-BACK SQUAT; 10-5-5-3-3
2-4X1 CLEAN PULL + 1 CLEAN + 1 HANG CLEAN
3A-3X15 RING DIP
3B-3X10 WIDE-GRIP PULLUPS;

WOD
15 EMOM
5 POWER SNATCH @ 95/65
10 JUMPING SQUATS

​
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"Squat, jump, climb, throw, lift." Greg Glassman
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