Newsletter
Hanukkah WOD
UGLY SWEATER DAY “Judah Maccabee” (The MLCF Hanukkah WOD) 8 Rounds for time of: -8 Hang Power Clean @95/65 -8 Front Squat @95/65 -8 Push
Molon Labe CrossFit
Strength: Floor press 15 Minute work up to 1RM Between sets complete 3 x 10 ring push-ups EMOM 10 minutes of: -15 AbMat sit-ups *remaining
Weight Vest Wednesday
Strength: 10 EMOM of: -1 Hang Power Clean + 1 Thruster *RX+ Increase Weight Every Min WOD Minutes 0-3: AirDyne, Assault Bike or Rower –
Macedonia Fitness
Strength: Strict Press -8 x 3 (barbell or dumbbell rows between sets of press work 4 x 10) For time: 21-18-15-12-9-6-3 -Power Snatches 75/55 -30
Lift Heavy Things
Strength: Front squat Work up to Heavy 1RM (12-minute running clock) Example: 135 x5 185 x5 225 x3 255 x3 305 x2 360 x1 370
Team WOD
Teams of 3: AMRAP 25 Minutes of: -100 Cal Row, 50 Thrusters (45/35) -100 Cal Row, 50 Thrusters (75/55) -100 Cal Row, 50 Thrusters (95/65)
CrossFit
Strength: Back squat 1-1-1-1-1-1-1 work up to 1RM for today with minimum 2 min rest between attempts For time: 21-15-9 -Slamball @30/20 -Box jumps @24/20
Weight Vest Wednesday WOD
Strength: Snatch work 3 x 3 High hang snatch 3 x 3 Mid shin snatch (just below knee cap) 3 x 3 Full squat snatch
