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WOD

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Tuesday, December 30th

Posted on by Justin

OTM 15×1
Snatch

10,9,8,7,6,5,4,3,2,1
DB Snatch + Lunge L
DB Snatch + Lunge R
Push-ups
Sit-ups

Extra Credit:
3 Rounds
Max Muscle-ups
20 Pistols, alternating

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Monday, December 29th

Posted on by Justin

Back Squat 1

AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Extra Credit:
5 Rounds
1 Rope Climb
5 strict HSPUs
20 Double Unders

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This week’s WODs

Posted on by Justin

Monday, December 29th
Back Squat 1

AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Tuesday, December 30th
OTM 15×1
Snatch

10,9,8,7,6,5,4,3,2,1
DB Snatch + Lunge L
DB Snatch + Lunge R
Push-ups
Sit-ups

Wednesday, December 31st
OTM 15×1
Clean & Jerk

1000m Row
30 Power Clean & Jerks (95/65)
30 Pull-ups

Thursday, January 1st
Barbell Lunge 12 (6L / 6R)

At 0:00
300m Row
30 Wallballs

At 5:00
300m Row
25 KB Swings

At 10:00
300m Row
20 Box Jumps

At 15:00
300m Row
15 Burpees

At 20:00
300m Row
10 Man Makers

Friday, January 2nd
Push Press 3

“Fran”
21-15-9
Thrusters
Pull-ups

Saturday, January 3rd
Deadlift 3

5 Rounds
5 Deadlifts
10 Burpees

rest 5 minutes

1000m Row Time Trial

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Saturday, December 27th

Posted on by Pat

Regular Classes:
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

10am Comp Class @ CrossFit DT1:
at 0:00
3 Rounds
6 OHS, 155/105 (scale to a weight you can do unbroken)
6 Muscle ups

at 10:00
3 Rounds
9 Power Cleans, 135/95
9 HSPU

at 20:00
3 Rounds
12 Thrusters, 95/65
12 C2B

at 30:00
3 Rounds
15 Power Snatches, 75/55
15 Wall Balls, 20/14

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Friday, December 26th

Posted on by Pat

OTM 15
“squat” Clean + Front Squat

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

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Thursday, December 25th

Posted on by Pat

Merry Christmas!

Open Gym @ CrossFit DT1 ONLY 10am-noon

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Wednesday, December 24th

Posted on by Pat

Regular Classes:
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

5:30am Comp Class @ CrossFit Aspire:
Deadlift 5 @ 75% of 1RM

AMRAP in 12
6 HSPUs
12 Box Jumps (30/24)
18 KB Snatches (9L/9R)

21 Power Snatches (95/65)
21 Pull-ups
15 Overhead Squats
15 pull-ups
9 “squat Snatches”
9 Pull-ups

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Tuesday, December 23rd

Posted on by Pat

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.

Extra Credit:
7 Heavy Snatches @ 85-95% of 1RM.

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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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