Month: December 2018

Thursday 12-27-18

A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift (Deadlifts should be heavy if form is an issue lower weight increase reps 5-8 per set) B. Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Box Jumps (24″/20″) 12 Toes to Bar

Monday 12-24-18

CrossFit Mayhem – 12 Days of Christmas WOD 1 Deadlift (225/155 lbs.) 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead (95/65 lbs.) 7 Box Jumps 8 Lunges 9 Sit ups 10 Ring Rows 11 KB Swings (53/35 lbs.) 12 Front Squats (135/95 lbs.)

Wednesday 12-19-18

A. Every minute, on the minute, for 15 minutes (5 sets of each): Staiton 1 – Goblet Squat x 6 reps @ 32X1 Station 2 – Landmine Press (Left) x 8 reps @ 21X1 Station 3 – Goblet Squat x 6 reps @ 32X1 Station 4 – Landmine Press (Right) x 8 reps @ 21X1…

Tuesday 12-18-18

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead Station 3 – 200 Meter Run with Medicine Ball Teammates can only rotate…

Monday 12-17-18

A. In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots (20/14 lbs) B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest…

Thursday 12-13-12

A. Five sets of: Strict Shoulder Press x 6-8 reps @ 2011 Rest 30 seconds Plank x 45 seconds Rest 30 seconds Hollow hold x 45 seconds Rest 30 seconds B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 6 Strict Chin ups Minute 2 – 9 Hand Release Push-Ups…