Monday 12/31/18


Strength: Sumo Deadlift
5 @ 50%, 5 @ 60% ,3 @ 75%, (3 x 5 @ 80%)
WOD: 5 min AMRAP “Choose your own adventure”5 Cleans (any style)50 ft bear crawlSprint back to bar*Score is total weight moved (Total reps x Choose reps)
Accessory: 3 RoundsA1) Single leg bridge x 12A2) Half kneeling hip flexor stretch – 20 sec / sideB1) 10 steps ea direction lateral mini band walkB2) 30 sec / side quadruped T-spine rotation

Friday 12/28/18

Strength: Hang Power Clean + Split Jerk8 – 10 heavy singles (goal weight 85-90%)*suggested warm up: 5 @ 50%, 4 @ 65%, 3 @ 75%
WOD: CrossFit Open 18.1, 20 min AMRAP


8 TTB10 DB hang clean & jerk (50/35)14/12 cal row


Accessory: 2 min ea, preferably in this orderHollow body hold (accumulate 2 min)Diaphragmatic breathingFoam roll (area of choice)

Thursday 12/27/18

Strength: Warm up for WOD (8 min cap)*recommended warm up: 5 @ 40% of DL, 4 @ 50% of DL, 3 @ 60%suggested WOD weight is 65% of DL


WOD:0:00 – Run 400m for time + 7 Snatch Grip DL5:00 – Run 400m for time + 6 Snatch Grip DL10:00 – Run 400m for time + 5 Snatch Grip DL15:00 – Run 400m for time + 4 Snatch Grip DL
20:00 – Run 400m for time + 3 Snatch Grip DL25:00 – Run 400m for time + 2 Snatch Grip DL30:00 – Run 400m for time + 1 Snatch Grip DL*Final score is  SLOWEST 400m time. Snatch Grip DL is not for time and is scored by weight


Accessory: 3 x 30 sec ea
Standing calf stretchSupine hamstring stretchStraddle stretch

Wednesday 12/26/18

Strength: Superset – 3-4 rounds eaA1) Complex of 6  Front Squats + 6 Back Squats*start at 70%  of FS max and add as able, should be heavier than last week*suggested warm up: 5 @ 50%, 4 @ 65%, 3 at or near  starting weightA2) DB Row – 6 reps per arm, heavier than last week


WOD:  3 RFT (Rx+ 4RFT), 12 min cap25 WBS (20/14)2 Rope climbs*To complete Rx+ you must complete the first 2 rounds in under 4 min
Accessory: 3 RoundsL-sit hang (take average from last week and add 5%)Couch stretch – 30 sec / sideSupine T-spine rotation – 10 slow breaths / side

Tuesday 12/25/18


Christmas – gym closed!

Monday 12/24/18 (9AM class only)

Strength: None
WOD: 12 Days of Christmas

1 Wall Walk

2 C2B Pull Ups

3 Thrusters (115/85)

4 Hang Clean (115/85)

5 Golden Ring Rows
6 BW Lunges

7 KB Swings (53/35)

8 Burpees

9 Sit-ups

10 Box Jumps (24/20)

11 Calorie Row

1,200m run

*Partner and scaling options will be provided
Accessory: Spread joy

Friday 12/21/18

Strength: None
WOD: For max reps (total), 33 min running clockMin 0-10Run 1 mile + Max KB swings (53/35)Min 10-13 RestMin 13-20Run 800m + Max TTBMin 20-23 RestMin 23-27Run 400m + Max Cal Bike (or Row)Min 27-30 RestMin 30-33Run 200m + max burpees 
Accessory: 3 Rounds eaA1) x 12 GHD sit ups or weighed sit ups (skip  if TTB volume was more than you are accustomed to)A2) Hamstring stretch, 30 sec / sideB1) Quadruped T-spine rotation, 30 sec / sideB2) Single  leg DL x 12 / side

Thursday 12/20/18

Strength (After WOD): SupersetA1) DB SA Bench Press 3 x 12A2) Deficit Split Squat 3 x 12 / side
WOD (performed before strength): For time, 15 min cap12, 9, 6 Thrusters (115/85)C2B Pull ups*Rest 5 min (MANDATORY)9, 6, 3Thrusters (115/85)C2B Pull ups*Score is total reps, time to completion of 1st part will serve as tiebreaker
Accessory: 3 x 30 sec eaChild’s pose lat stretchhip 90/90 position

Wednesday 12/19/18

Strength: 12 min Alt EMOMA) 4 DL @ 85%B) 30 DU’s (60 singles)C) Rest*Suggested warm up sets: 5 @50%, 5 @ 65%, 3 @ 75%DU’s may be scaled up or down, but should not exceed 1 min block
WOD: 3 RFT, 20 min cap1,000m row12 burpee box jump overs100ft plate push
Accessory: Superset – 4 rounds3-4 Glute ham raises OR Nordic HS curls30 sec / side half kneeling hip extension stretch

Tuesday 12/18/18

Strength: Split Jerk5 @50%, 5 @ 65%, 3 @ 75%, (4 x 4 @ 85%)


WOD: For time, 18 min cap10, 9, 8, 7, 6, 5, 4, 3, 2, 1HSPU*Run 200m after ea set
Accessory: 3 x 30 sec eaA1) Push ups hold – 30 sec hovering 1 inch off groundA2) Shoulder extension stretchB) 2-position ankle dorsiflexion