crossfit

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

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 x1 380 x1 For Time -60 Calories (athlete’s choice Row or AirDyne) -50 Wall Balls -40 Sit-Ups (RX+ Toes to bar) -30 Burpees -20 Bar Muscle Ups OR 30 Chest …

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12 Days Of Christmas WOD

“12 Days of Christmas” For time and performed just like the song: 1. Handstand push-ups 2. Thrusters @115/95 3. Slamball @30/20 4. Toes 2 bar 5. Jumping prison squats 6. American kettlebell swings @53/35 7. Hand release push-ups 8. Sit-ups (Partner holds feet) 9. Box jumps @24/20 10. Partner wall-ball shots @20/14 11. Burpees 12. …

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Weight Vest Wednesday

Skill: Sotts Press (full squat, with snatch grip, press from behind neck) 5 Rounds of 3 press – work to heavy triple AMRAP 10 minutes of: “This is a bad idea….” -1 Devil press -1 Thruster -2 Devil press -2 Thruster -3 Devil press -3 Thruster *Keep building and go as far as you can …

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BENCH PRESS DAY

Strength: Dumbbell rows 4 x 12 NO CLOCK Complete the following in any order: -5 Sets of bench press – 3 reps each set working to a heavy 5th set -5 Sets of triceps work – 10 reps per set. Ring dips, box dips, parallette dips. -Planks – During your work sets accumulate 300 seconds’ …

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CrossFit Endurance Day

5 Rounds for time of: -20 Deadlifts @135/95 -20 Burpees -10 Clean & Jerks @135/95 -10 Flutter kicks (4 count) -20 Pull-ups -20 Calorie row *Athletes will split the work as needed, and 1 athlete works at a time. The numbers above are totals.

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