Gym

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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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 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 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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TEAM WOD’s

For time: TEAMS of 3 complete the following for time: -100 Calorie AirDyne -100 Deadlifts @135/95 -80 Calorie Row -80 Power Cleans @135/95 -60 Calorie AirDyne -60 Front Squats @135/95 -40 Calorie Row -40 Ground to Overhead @135/95 -20 Calorie AirDyne -20 Clusters @135/95 *One team member works at a time.

Strength Training

Strength: EMOM 10 Minutes of: -Even: 20 Russian twists @35/26 -Odd: 20 Sledge hammer hits to tire 4 Rounds of 40 seconds of work / 20 seconds’ rest: -Rowing Calories or AirDyne -Push-ups -Double Unders -Toes-to-Bar *1 Round = Row, Burpee, DU’s and T2B **Score = total reps

Fitness

Strength/Stamina: EMOM 10 Minutes of: -Even: 30 Second plank hold (RX+ feet pressed against wall about 1’ up) -Odd: 30 Second box step-ups @20″ with @25/15 pound dumbbells in each hand WOD -1 Complex every 30 seconds for 10 minutes. Complex = 1 Power clean, 1 Push press, 1 Front squat into Thruster RX+ @155/115 …

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CrossFit Macedonia

Strength: Front squat (from hole – use the safety arms) EMOM 10 minutes -3 Front squats @70% 1RM TEAM WOD (based on the Hero WOD “NICKMAN”) 10 Rounds for time of: -200 Meter farmers walk @60/53/50/35/25 (these are weight options – 1 per hand) -10 Pull-ups @20/14 (wallball held between feet) -20 Slamball thrusters @30/20 …

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CrossFit Macedonia

Skill: Double unders (Coaches review) Then: 7-minute running clock – complete: 300 (600 singles) *EMOM = 5 burpees For time: 12-9-6 of: -Clean & Jerk @135/95 – 95/65 or 75/45 -Slamball @30/20 -Box jumps @30/24

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