Gym close enjoy the great outdoors!
Happy Holidays
Happy Holidays everyone!
2015 12 days of Christmas
This WOD is performed as the song would go,on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)
1. Snatches 135/95
2. Pistols
3. Box Jumps 36/28.
4. Pwr Cleans 135/95
5. Jerks 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. Pull Ups
10. Wall Balls
11. Toes To Bar
12. Man Makers 40/25
Last heavy day before Christmas
On the two minutes for 10 rounds
1 full clean + 1 jerk
Beej
In honour of Brennan Jarrett, aka Beej. Born June 17, 1989, passed away on December 22, 200
89 Double unders then:
5 rounds of -
12/6 ring dips
17 KBS (russian style) 2/1.5 pood/1.5/1
Rest 5 min
5 Rounds
12 Box Jumps 36/28/32/24
7 DL 165/115/135/95
8 Hang Squat Clean
7 Push ups
Finish with:
8 Rope climbs
A little interval work
3 dead lifts at 365/245/285/185
9 C2B
27 DU
3 rounds rest 2 minutes and repeat two more times
Just evil
9-7-5 of
MU and 185 Pwr snatch
Power Program:
5x3@77.5% squat, 2-4-6-8-5-3 @70% bench ladder, 3x2@77.5 deadlift.
Christmas Tabatta
Tabatta
10 foot sprints
burpees
pull ups
box jumps 20/16
Let's Try something short and Fast
Diane
21-15-9
DL at 225/155
HSPU
Part B: Shoulder and hip mobility
Power Program:
5x4@75% squat and bench, 4x2@65% deficit deadlift
Cain's Nemesis
2000M row
50 pistols
30 Hang cleans 225/135/185/105
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
Can you get 140 WB?
Part A: Accumulate 1:45 as a ring hold
Part B:
2 mins on 1 min rest for 7 rounds
60 DU
15 T2B
AMRAP WB
Pwr Program:
4X6 at 72.5% squat and bench
3X4 at 75% dead lift
CFL2 Inspired
Part A: Week 4 MU progression
5 min EMOM of
4X (1 MU + 2 ring dips)
1000M row then
3 rounds of
21 front squats (45/25) dumbells
15 push press
9 C2B
Oly Program:
A) Snatch
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Snatch Balance+OHS
-4x(1+2)@90%
C) Back Squat
-3x5@80%, 2x2@92.5%
D) DB rows
3x10@5-10# more than last week
E) Planks
- MAX EFFORT plank hold
Red Deer Inspired
20 MIN AMRAP -
1 Dead
1 Pwr clean
1 Front Squat
1 push jerk
225/155/185/125
Murph for Saskatoon winters
Murph for Saskatoon winters
1600M row
100 pull ups
200 push ups
300 squats
1600 M row
The pull ups, push ups and squats can be broken in any fashion
Power Program:
1 RM for all three lifts!
Tommy V
Tommy V
21-15-9 of thrusters coupled with
12-9-6 of rope climbs
Oly Program:
A) Segment Snatch (pause for 2 seconds at the knee)
-Build to heavy
B) Segment Clean (pause for 2 seconds at the knee)
-Build to heavy
C) Front Squat
D) Push Press
E) Accessory
-3 rounds of…
-6 weighted lunges (DB or barbells if theres space)
-2 rebounding box jumps
Memories of the Open
Part A:
9 MIN AMRAP
6 C2B
10 OHS 95/65
Rest 6 mins
Max 2 km Row
Power Program:
| SQUAT | BENCH | DL |
| 3x8 @60% | 3x8 @60% | 3x5 @70% |
A suicide in a WOD?
24 min EMOM
1 st minute - 1 suicide
2 nd minute - 16 KBS 2/1.5/1.5/1
3 rd minute - 50 feet hand walking
4th minute - 6 MU
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-85%, 3x1@90%>
B) Deficit Deadlift
-5x2@80% (adjust if new to this movement)
C) Bench Press
D) GHD
-3x15
E) Back Extensions
Only Two rounds, you got it
Part A: Week 3 of MU progression
4 MU +1 ring dip 5 min EMOM
Part B: For time
2 Rounds of
25 HDST
25 Pwr cleans 135/95/95/65
25 push jerks
25 front squats
Power Program:
| SQUAT | BENCH | DEF DL |
| 3x5 @60% | 3x5 @60% | 3x5 @65% |
some stuff then Annie
10 MIN AMRAP
3 Pwr snatch 135/95/95/65
6 T2B
9 BJ 24/20
Rest 10 mins
Then 'Annie'
50-40-30-20-10
DU and ab mat sit ups
Oly Program:
A) Snatch
-2x2@55-65%, 1x1@70-75-80-85%, 3x1@90%>
B) Snatch Balance + OHS
-4x(1+2)@87.5%
C) Back Squat
D) DB Rows
-3x10@moderate-heavy across (5 per arm)
E) Planks
-4 sets of 30 second holds with plate on upper butt/lower back (rest as needed)
1 round a minute?!
Part A:
4 cycle met con
3 min on 90 sec off
AMRAP
12 WB
10 DL 245/165/205/125
8 burpees
Part B: Accummulate 90 seconds in a ring dip extension hold