Daily Workouts
5 rounds for distance:
1:40 on / :20 off
2:00 Rest
4 rounds for distance:
1:40 on / :20 off
Athlete Choice: Row, Bike, or Ski
1. 8:00 EMOM
4 Box step-overs
4 Box jumps
4 Box jump-overs
2. CrossFit Open Workout 11.3
5:00 AMRAP
1 squat clean (110/165 lb)
1 jerk
"Roy"
5 Rounds For Time:
15 Deadlifts (225/155)
20 Box Jumps (24/20")
25 Pull-Ups
Open Gym 7:00 - Noon
3 Rounds for time:
800m Run
50/40 Calorie Echo Bike
For Time:
100 Burpees
150/120 Calorie Row
200 Walking Lunges
Partition reps any way you'd like.
5 Sets:
1 Clean +
1 Front Squat +
1 Jerk
-Complete sets betwwn 70 - 80% 1RM C & J
21-15-9 reps for time:
Power Cleans (135/95)
Toes to Bar
Wall balls (30/20)
For Time:
20-40-60-80-100 Double-unders
10-20-30-40-50 Calorie Echo Bike
Female Calories:
8-16-24-32-40
15:00 AMRAP
5 Strict Pull-ups
10 Push-ups
15 Air Squats
2-4-6-8-10... DB Devil's Press
CLOSED
MERRY CHRISTMAS
CLOSED
MERRY CHRISTMAS
"12 Days of Christmas"
100m Run
2 Strict Pull-ups or Muscle-ups
3 DB Push Press
4 DB Power Cleans
5 Burpees
6 Toes to Bar
7 Jumping Squats
8 DB Snatches
9 Push-ups
10 DB Lunges
11 Box Jumps
12 DB Squat Clean Thrusters
5 Sets:
1:00 Rope Climbs
1:00 Med Ball Sit-ups
1:00 Bike
1:00 Rest
Power Clean
10 x 2 (build)
Back Squat
5 x 5 (build)
Partner Workout
18:00 AMRAP
10 Wall Walks
20 Burpees over the erg
30 Calorie Row
4 Rounds for time:
10 Deadlifts (185/125)
15 Box Jumps
400m Run
Partner Workout
5 Rounds for time:
30 Toes to Bar
40/32 Calorie Echo Bike
50 Wall Balls
5 Sets on a 5:00 Timer:
3 Rope Climbs
10 Power Cleans (185/125)
20 Push-ups
1. Overhead Squat
5 x 3 (Build)
:03 Pause on 1st rep/set
2. 10:00 AMRAP
8 Burpees
8 Single Arm DB Thrusters (50/35)
50 ft. DB Lunge
-For single arm DB Thrusters, athletes will hold two dumbbells. On each rep, they will thruster one DB to the overhead position. Alternate arms each rep.
Partner Workout
21:00 AMRAP
1:00 Bike
1:00 Row
1:00 Strict Pull-ups
One partner bikes while the other rows, then switch. For the strict pull-ups, one works one rests. Repeat the sequence for 7 sets (21 minutes). Score is total calories and strict pull-ups.
1. 7:00 EMOM
:30 Wall Walks
2. 9:00 AMRAP
20 DB Snatches
60 Double-unders
1. Deadlift
5 x 5
2. 21-15-9 reps for time:
Deadlifts (225/155)
Burpees with an extra push-up at the bottom
"Badger"
3 Rounds for time
30 Squat cleans (95/65)
30 Pull-ups
Run 800 meters
32:00 EMOM
A. :45 Machine of choice (row/ski/bike)
B. Handstand Walk or Hold Practice
C. :45 Machine of choice (row/ski/bike)
D. :20 Hollow Rock/hold
For the machine work today, choose a smooth, sustainable pace that you can maintain for all 32 minutes. This pace should feel conversational for the first few rounds.
1. Front Squat
5 x 3 (Build)
2. 7:00 AMRAP
5-10-15-20... Dumbbell Deadlifts (50/35)
50 ft. DB Lunge after each set of deadlifts