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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 Press @95/65 -8 Burpees -8 Pull-ups -8 Dips -8 Box Jumps @20 -8 Sit-ups *WOD can be performed solo or as a 2-person team. Teams will go rep for rep. …

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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 time in each minute complete max KB swings @53/35 Score = KB swings Afterburner: 200 Band push-downs

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 – Calories 40 Minutes 3-6: 30 Thrusters @95/65 Minutes 6-9: 15 Ring Muscle Ups/Bar Muscle-ups or Chest to bar pull-ups Minutes 9-12: 30 Front squats 95/65 Minutes 12-15: AirDyne, Assault Bike …

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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 Double Unders In Between Each Set Time CAP – 15 Mins Afterburner: 5 Sets: -20 Scapula Push Ups -25 Band Pull Aparts Laying on Your Back

Molon Labe CrossFit

Team workout AMRAP 21 Minutes – Teams of 3 Partner #1: Row Partner #2&3: -20 Partner Abmat Med Ball Tosses (scale weight of med ball) -20 Alternating Burpees to a Plate -20 Deadlifts @weight as desired and broken up as needed) Rotate athletes on and off the rower after each round completed or as desired.

CrossFit Molon Labe

Strength: 10 rounds of: (no clock) -1 Power/Squat snatch -2 Back squat -1 Jerk from the back Work up to heaviest complex AMRAP 20 Minutes of: Minutes 0:00 to 10:00 -10 Kettlebell taters @53/35 -25 Double unders (50 singles) -10 Sumo deadlift high-pulls w/KB @53/35 -25 Toe taps Minutes 10:00 to 20:00 -10 Box jumps …

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CrossFit

Strength: EMOM 10 Minutes of: -Even: 5 Body blasters (burpee to pull-up to knees to elbow) -Odd: 10 Slamball @30/15 For time: Buy-in: max calorie AirDyne or Rower in 5 minutes Rest 3 minutes then: 3 Rounds for time of: -5 Squat cleans @155/115 (RX+ 185/135) -10 Sandbag get-ups @60/40 -15 Burpees

Fitness

“MEGATRON” -10 Minutes to find 1 rep max deadlift -3 minutes to strip bar down to 75% of this day’s max deadlift: (20 burpee penalty if you’re not ready) THEN 2 rounds for time of: -300 Meter run w/slam ball @30/20 -3 Deadlifts @75% of today’s 1RM -3 rope climbs -10 Slamball @30/20 -10 Kettlebell …

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