fitness

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

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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Molon Labe CrossFit

Strength: Back Squat Complete 5 sets of 3 reps each with 2 minutes between sets. Work up to heaviest triple 3 Rounds for time of: -10 Toes to rings -2-minute plank hold (athlete must accumulate 2 minutes before moving on) -20 Double kettlebell or dumbbell front rack lunges @26/15 (options: 35/26 – 15/10) *No interlocking …

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CrossFit Macedonia

Skill Work 12 Minute running clock 0:00 – 7:00 Work on High hang snatch (position, mechanics) 7:00 – 12:00 Work on stringing double unders AMRAP 12 Minutes of: -50 Double unders (100 singles) -5 Chest to bar pull-ups -5 Snatches @115/85 (options: 95/65 – 75/55)

CrossFit

Strength/Endurance: EMOM 20 Minutes of: -1 Deadlift and 1 Push-up *keep adding 1 DL and 1 PU every round for 20 minutes. (minute 20 would be 20 DL and 20 PU) WOD -60 Seconds to complete max alternating pistols -60 Seconds to complete max AbMat Sit-ups -60 Seconds to complete max Wallball shots -60 Seconds …

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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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