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Author Archives: Justin

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Monday, December 22nd

Posted on by Justin

“12 Days of CrossFit”

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

To be done in the style of the “12 Days of Christmas” song.

1 … 2,1 … 3,2,1 … 4,3,2,1 …

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This week’s WODs

Posted on by Justin

Monday, December 22nd
“12 Days of CrossFit”

Each person has 1 set of heavy dumbbells and a Kettlebell

1. Power Clean and Jerks
2. Single Arm Power Snatch
3. Thrusters
4. Pull Ups
5. Burpees
6. KB Swings
7. Sit Ups
8. Jumping Squats
9. Clapping Push Ups
10. Weighted Lunges
11. DB Push Press
12. Man Makers

Tuesday, December 23rd
Back Squat 4

“Heavy Strict Fran”
21-15-9
Thrusters (135/95)
Strict Pull-ups

No kipping. If you can’t do strict pullups, use a band.
If you can’t do the thrusters at the prescribed weight, use a weight slightly heavier than you would normally use for Fran.

This has an 18 minute time cap.

Wednesday, December 24th
Deadlift 5 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

HSPUs
- Perform 3-5 Strict HSPUs between each deadlift set
- Sub wall walks or DB Presses if needed

AMRAP in 12
8 Push-ups
12 Box Jumps
16 KB Swings

Thursday, December 25th
Open Gym @ CrossFit DT1 ONLY 10am-noon

Friday, December 26th
OTM 15
“squat” Clean + Front Squat

“Burpee Grace”
30 Rounds
1 Power Clean & Jerk (135/95)
1 Bar-hop Burpee

Saturday, December 27th
Front Squat 3

AMRAP in 15
Front Squat Ladder – one Front Squat to begin first round, two to begin second, three to begin third, etc.
5 Pull-ups
10 Push Ups
15 Squats

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Monday, December 15th

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Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

15-12-9
“squat” Cleans (135/95)
30-24-18
Push-ups

Extra Credit:
3×10 Pendlay Rows
3×50 Double Unders

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This week’s WODs

Posted on by Justin

Monday, December 15th
Press 5,5,5,5,5
Push Press 3,3,3,3,3
Push Jerk 1,1,1,1,1

15-12-9
“squat” Cleans (135/95)
30-24-18
Push-ups

Tuesday, December 16th
Skill Work:
Pistols & HSPUs

1000m Row
30 CTB Pull-ups
30 KB OH Lunges
30 Push-ups
30 KB Squats
30 Sit-ups
30 KB Swings
30 Burpees
1000m Row

Wednesday, December 17th
Back Squat 5

750m Row
50 DB Thrusters
500m Row
40 DB Thrusters
250m Row
30 DB Thrusters
-These are one-arm Db Thrusters, alternating arms.

Thursday, December 18th
Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

“Isabel Gets Personal”
Take 65% of Complex
30 Power Snatches

Friday, December 19th
Every 90 seconds for 15 minutes
Power Clean + Front Squat + Clean

“The Garage”
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

Saturday, December 20th
Thruster 3

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead
1,2,3,4,5,6,7,8,9,10
Back Squats
- use 60% of Thruster x 3

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This week’s WODs

Posted on by Justin

Monday, December 8th
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

“The Big Clean Complex”
6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.

Extra credit:
Tabata weighted Plank Holds

Tuesday, December 9th
OTM 10
Power Snatch 1

“CrossFit Games Open 2011: WOD 11.1″
AMRAP in 10
30 Double Unders
15 Power Snatches (75/55)

Extra Credit:
1 L-sit Legless Rope Climb
10 Pistols (5L/5R)

Wednesday, December 10th
HSPUs

5 Rounds on the 5 minute start interval of
300m Row
15 KB Swings
10 Burpees

5:30am Advanced Class @ CrossFit Aspire:
OTM 7
1 Clean & Jerk @ 85% of 1RM

10 Rounds
1 “Squat” Clean
10 Wallballs

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
KB Swings
Burpees

Thursday, December 11th
Back Squat 8

60 Double Unders
50 Wallballs
40 Box Jumps
30 Pull-ups
20 DB Power Snatches
10 Burpees

Extra Credit:
2000m Row Time Trial

Friday, December 12th
Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit:
Gymnastic Skill Session
Take 10-20 minutes, alternate between your two worst gymnastic movements

Saturday, December 13th

“Three Strikes”
Teams of 2

30 – 20 – 10
Calorie Row
Bar-hop Burpees

30 – 20 – 10
Power Snatches (115/80)
Toes to Bar

30 – 20 – 10
Thrusters (115/80)
Sit-ups

10am Advanced Class @ CrossFit DT1:

30 – 20 – 10
Calorie Row
Bar-hop Burpees

21 – 15 – 9
Power Snatches (115/80)
Toes to Bar

15 – 12 – 9
Thrusters (115/80)
Sit-ups

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Tuesday, December 2nd

Posted on by Justin

OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Extra Credit:
Gymnasty Skill Work
20-16-12-8-4
Pistols
10-8-6-4-2
HSPUs
5-4-3-2-1
Muscle Ups

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Monday, December 1st

Posted on by Justin

OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Extra Credit:
800m Run
- rest 3 minutes
600m Run
- rest 2 minutes
400m Run
- rest 1 minute
200m Run

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This week’s WODs

Posted on by Justin

Monday, December 1st
OTM 15
Snatch

5 Rounds
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 Push-ups
10 V-ups

Tuesday, December 2nd
OTM 15
Clean

AMRAP in 15
1 Front Squat (95/65)
1 Burpee
1 Pull-up, CTB if able
2 Front Squats
2 Burpees
2 Pull-ups, CTB if able
3,3,3 … etc

Wednesday, December 3rd
OTM 7
Split Jerk 2

10,9,8,7,6,5,4,3,2,1
Shoulder to Overhead (95/65)
Toes to Bar

Thursday, December 4th
Rope Climbs

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Friday, December 5th
Back Squat 8

“Jackie”
1000m Row
50 Thrusters 45/35
30 Pull-ups

Saturday, December 6th
Deadlift 5

15 Rounds
3 Deadlifts (225/155)
6 Push-ups
9 Squats

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Monday, November 24th

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Back Squat 2

3 Rounds
10 Power Cleans (115/80)
10 Pull-ups
- rest 2 minutes
3 Rounds
8 Front Squats
8 Toes to Bar
- rest 2 minutes
3 Rounds
6 “squat” Cleans
6 Burpees

Extra Credit:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

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This week’s WODs

Posted on by Justin

Monday, November 24th
Back Squat 2

3 Rounds
10 Power Cleans (115/80)
10 Pull-ups
- rest 2 minutes
3 Rounds
8 Front Squats
8 Toes to Bar
- rest 2 minutes
3 Rounds
6 “squat” Cleans
6 Burpees

Tuesday, November 25th
Push Press 3

AMRAP in 20
in Teams of 3
9 Box Jump on-and-overs
9 Calorie Row
9 Thrusters (77/55)
- rotate when all 3 people have completed their reps

Wednesday, November 26th
Deadlift 3 @ 75% of 1RM
- Pause 1-3 seconds between reps
- Focus on set-up position
- don’t go heavier, these should be perfect reps.

“Knuckle Sandwich”
25 Burpees
- then
3 Rounds
10 Deadlifts
50 Double-Unders
- then
25 Burpees

Thursday, November 27th
In Teams of 3
2000m Row – Switch every 333m
“Karen” – 150 Wallballs
100 Pull-ups
75 Overhead Squats (95/65)
50 Power Snatches
3 Burpees

Friday, November 28th
OTM 15
Power Clean & Jerk

“Grace gets personal”
30 Power Clean & Jerks @ 65% of 1RM

Saturday, November 29th
Back Squat 10

1000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Bar-hop Burpees

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