All sets are performed on the 2 minutes.
A:Deadlift
- Estimate your 1 RM if you don't have one. Our coaches can help you with that.
1x12 at 50%
2x8 at 60%
2x6 at 65%
B: Bench Press
Estimate your 1 RM if you don't have one. Our coaches can help you with that.
4x8 at 65%, 1 AMRAP at 70%
Each round is for time with a 6 mins Cap followed by a
4 mins rest x 4!
48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row
Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins that's bonus rest.Try and recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down.
Score is time for each interval, add +1 second to your time for any missed rep.
*Note last class starts at 3:30 today!
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 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpee Box Jumps Overs, 2 HSPU, 1 snatch... "
All the way to 12 Two Arm Devil's Press and back down
1. Snatches 135/95
2. Strict HSPU
3. Burpee Box Jumps Overs 24/20.
4. Push Jerks 135/95
5. Cleans 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. C2Bs
10. Wall Balls
11. Toes To Bar
12. Devil Press 50/35
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.
4 mins on 4 mins off x 4 AMRAP in those 4 mins
6 power snatch 115/85
6 bar hop burpees
1 legless rope climb
9 S2O 115/85
6 bar hop burpees
1 rope climb
12 Front squats 115/85
6 bar hop burpees
1 rope climb
*On each AMRAP you must start back at the top with 6 power snatch regardless of where you finished on the previous round. *Score is total reps.
A: Deadlifts
On the 2 minutes:
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
4x5 at 75%
2x3 at 80%
B: Bench Press:
On the 2 minutes:
6x5 at 80%