CROSSFIT
Conditioning: For Time
NYE
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
365 meter Row
SWEAT
Conditioning: For Time
500m Row
20 DB Squat Cleans (35/20)
18 Burpee Pull Ups
500m Row
20 Front Rack Walking Lunges
19 Hand Release Push Ups
500m Row
*RX+ 50/35
CROSSFIT
CrossFit Extreme
CROSSFIT
Conditioning: For Time
Amanda
9-7-5
Muscle-ups
Snatch, 135#/95#
Durability: No Measure
Front 2 Back Superset
3X10
GHD Sit up Increasing Weight
Reverse Hyper Increasing Weight
*Use wall balls for weight.
SWEAT
Conditioning: AMRAP x 20:00
Min 1 – Cal on Rower
Min 2 – DB Single Arm Thrusters (35/20)
Min 3 – KB Swings (53/35)
Min 4 – Lunges (in place)
Min 5 – Rest
*RX+ 70/53 KB – 50/35 DB
STRONGMAN
Metcon (Time)
“Strong Walkabout”
4 rounds for time
200M double KB farmers carry
200M barbell carry
Rx 70/53 KB, 135/95 barbell
*5 burpee penalty for every drop, not counting the transition between KBs and barbell.
Metcon (AMRAP – Rounds and Reps)
“Iron Triathlon-ish”
45 Min AMRAP
1.5 BW Deadlift
BW Bench Press
.75 BW Power Clean
start with 1 rep each lift, then do 2 reps of each lift, then 3 reps….proceed with this pattern for 45 min.( time cap)
RX is prescribed weight listed above. Post loads in comments. If no benches are available, sub push-ups for bench press. Can be completed with partners sharing the bench and bars.
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
CROSSFIT
Strength: Back Squat (1RM)
Conditioning: 5 Rounds for Time
Light & Spicy
100 meter Run
5 Back Squats (95/65 lb)
10 Deadlifts (95/65 lb)
15 Burpees
20 Kettlebell Swings (53/35 lb)
*Scale to UNBROKEN.
SWEAT
Conditioning: For Time
2012 OC Throwdown Floater WOD
15 Kettlebell Swings (70/53)
15 Burpee Lateral Jumps
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
— Rest 2 Minutes —
12 Kettlebell Swings
12 Burpee Lateral Jumps
9 Kettlebell Swings
9 Burpee Lateral Jumps
6 Kettlebell Swings
6 Burpee Lateral Jumps
*Pick a seam in the floor and jump over it.
CROSSFIT
Rest Day!
SWEAT
Conditioning: EMOM x 20:00
Min 1 – Burpees
Min 2 – DB Push Press (35/20)
Min 3 – Box Jumps
Min 4 – Cal Bike
Min 5 – Rest
ENDURANCE
End of the Year WOD (AMRAP – Reps)
5-min AMRAP Calories on Bike
1-min rest
4-min AMRAP Calories on Rower
1-min rest
3-min AMRAP Sit-ups
1-min rest
2-min AMRAP Air Squats
1-min rest
1-min Double Unders
Go hard or go home.
INCENDIA WEIGHTLIFTING
Clean long pull + Tall Clean
Clean + Power Jerk + Jerk (Max )
Push Press (3RM)
BARBELL BASICS
Clean Ladder (Max)
EMOM
55, 65, 75, 85, 95, 105, 115
125, 135, 145, 155, 165, 175, 185, etc.
*If you get to the end keep adding 10# each minute.
* If you get stuck on a weight you have one chance to go back to the beginning and fix your technique on the way back up to try again.
*Tip! Squat clean from the beginning so your timing and legs are ready.
CROSSFIT
Strength: Bench Press (1RM)
Conditioning: AMRAP x 8:00
Unbroken
8 Minutes:
8 Power Cleans
8 Pushups
8 Wallballs
(95/65)
(135/95) RX+
*Only click “RX” if you went unbroken on everything.
SWEAT
15 minute run/row (Distance)
WOD: 15 min max effort run/row.
Start with a one mile run. Time remaining in the 15 minutes, row the remaining time. For example, if you run your mile in 7:00, then you have 8:00 left to row. Set a mark and work hard to achieve it.
CROSSFIT
Mixed Level
Option 1
12 Days of CrossFit-Mas (Time)
1 Squat Snatch, 135/95 lbs
2 Box Jumps, 30/24 in
3 Push Press, 135/95 lbs
4 Toes-to-bars
5 Hang Power Cleans, 135/95 lbs
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 70/53 lbs
10 Walking Lunges (10 each side)
11 Wall Balls, 30/20 lbs
12 Assault Bike (Calories)s
Perform like the song:
Round 1: 1 Snatch
Round 2: 2 BJ + 1 Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..
Option 2
12 Days of CrossFit-Mas version 2.0 (Time)
1 Dumbbell snatch
2 Box Jumps, 24/20 in
3 DB Push Press
4 Toes-to-bars
5 DB Hang Power Cleans
6 Push-up (hand release)s
7 Deadlifts, 135/95 lbs
8 Burpees
9 Kettlebell Swings, 53/35 lbs
10 Walking Lunges (10 each side)
11 Wall Balls, 20/14 lbs
12 Assault Bike (Calories)s
Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..
CROSSFIT
Crossfit Extreme
Itchy & Scratchy (AMRAP – Rounds and Reps)
23 Minutes
RX+
6 Rounds:
20 Dumbell OH Walking Lunges
20 Toes-To-Bar
-then-
6 Rounds:
20 Dumbell Squat Snatch
20 Strict Handstand Pushups
(50/35)
RX
6 Rounds:
20 Dumbell OH Walking Lunges
20 Toes-To-Bar
-then-
6 Rounds:
20 Dumbell Squat Snatch
20 Handstand Pushups
(35/20)
Scale
6 Rounds:
20 Dumbell Goblet Walking Lunges
20 V-ups
-then-
6 Rounds:
20 Dumbell Snatch
20 Pushups
(35/20)
CROSSFIT
Conditioning: For Time
Run to Lift
Run 200 meters
5 touch-and-go squat cleans (115/75)
*RX+ (135/95)
Durability: No Measure
3 Sets
Superset:
10 Good Mornings (Start LIGHT with optional weight increase weight – FORM FIRST)
10 Strict Toes To Bar
SWEAT
Conditioning: For Time
200m Run
50 Wall Balls (20/14)
200m Run
40 Push Ups
200m Run
30 Slam Balls (40/25)
200m Run
40 KB Swings (53/35)
200m Run
50 Burpees
**YOU MUST TAG, HIGH FIVE, FIST BUMP, CHEST BUMP, HIP CHECK (the possibilities are endless) YOUR PARTNER BEFORE YOU SWITCH PLACES!
**Runs are done together. The reps for other movements can be split however you would like.
**RX+ is to do this solo.
STRONGMAN
Metcon (Time)
12 Sumo dead high pulls
11 Overhead squats
10 Hang power snatches
9 Push jerks
8 Hang power cleans
7 Thrusters
6 Push press
5 Back squats
4 Shoulder press
3 Front squats
2 Squat cleans
1 Deadlift
Rx 95/65 Rx+135/95
Start with 1 deadlift, then do 2 squat cleans and 1 deadlift, then do 3 front squats, 2 squat cleans and 1 deadlift, then do 4 shoulder press, 3 front squats, 2 squat cleans and 1 deadlift. Continue with this pattern for all 12 Strong days of Christmas. Just like the song.
Metcon (Time)
Muscle Beach Strong WOD
100 x DB Bench Press @ 0.5 BW or AHAP x Per hand
*Every Drop – 100ft DB Farmers Carry, Post load in comments.
Terry (Time)
For Time:
1-Mile Run
100 Push-Ups
100m Bear Crawl
1-Mile Run
100m Bear Crawl
100 Push-Ups
1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here
