Thursday, New Years Eve!!

Normally we do a workout to ‘honor’ the year that has passed by using the dates as reps in the workout…. But I see no reason to honor this past year sooooooo we will do this instead!

WOD

12 rounds for time, starting with 1 and adding an exercise each round of:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to Zen.

Wednesday

WOD

Part one: AMRAP in 7 minutes:
5 Power Cleans 155/110lb

7 box jumps 30/24”

Then rest 3 minutes…

Part two: AMRAP in 7 minutes

5 Power Cleans 135/95

7 box jumps 24/20”

Post total rounds completed to the zen.

Tuesday

15 Minute EMEOM

First minute: Pause (3 seconds) Front Squat 3 reps

Second Minute: Strict Pull ups 3-7 (slow and controlled)

Third Minute: Push ups 5-10 (slow and controlled)

Yes…. we did something similar a few weeks back. You like it then, you will like it now too!

Post loads to the zen and reps to the comments.

Monday

WOD

50-35-20 rep rounds of:

Wall Balls

Burpees

Double unders

Post time to the Zen.

Christmas Eve.

WOD

5 Rounds NOT for time of:

10 bodyweight back squats

Pulling…either one of the following

3 Muscle ups

5 Strict pull ups

6 Chest to bar

10 kipping

Wednesday

On the 12th Day of Christmas my True Love gave to me,

12 CrossFit Carol Stream POWER man-makers (no squat necessary) with a pair of 50/35lb dumbbells

11 Candlesticks

10 Wall balls 20/14lb

9 Kettlebell swings 55/35lb

8 Grasshoppers

7 Weighted Box Step ups 50/35lb dumbbell

6 Jumping Lunges

5 BURPEES

4 Front Squats 115/80lb

3 Box Jumps

2 Wall Climbs

1 Power Clean 115/80lb

Post times to the Zen.

Merry Christmas!

Tuesday

On the 11th Day of Christmas my True Love gave to me,

11 Candlesticks

10 Wall balls

9 Kettlebell swings

8 Grasshoppers

7 Weighted Box Step ups

6 Jumping Lunges

5 BURPEES

4 Front Squats

3 Box Jumps

2 Wall Climbs

1 Power Clean

EMOM 12 Minutes:

Even minute: Split jerk x3 @ 80%

Odd minute: Strict pull ups (max reps)

Conditioning:

Mobility and Front and Back Scales

Monday

Do mobility or a workout you missed.

On the 10th Day of Christmas my True Love gave to me,

10 Wall balls

9 Kettlebell swings

8 Grasshoppers

7 Weighted Box Step ups

6 Jumping Lunges

5 BURPEES

4 Front Squats

3 Box Jumps

2 Wall Climbs

1 Power Clean

WOD

Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to the Zen

Friday

On the 8th Day of Christmas my True Love gave to me,

8 Grasshoppers

7 Weighted Box Step ups

6 Jumping Lunges

5 BURPEES

4 Front Squats

3 Box Jumps

2 Wall Climbs

1 Power Clean

WOD

AMRAP in 20 minutes for TOTAL weight of:

5 Power Cleans (your choice of weight)

7 Push ups (as long as your chest touches the deck all forms of push up are Rx)

20 Double unders or 40 single unders (both are Rx today)

The goal is to move the most weight, either by doing more rounds with a light/moderate weight or fewer rounds really heavy. The Score is by total weight.

Post total weight and rounds completed to the Zen.

Thursday

On the 7th Day of Christmas my True Love gave to me,

7 Weighted Box Step ups

6 Jumping Lunges

5 BURPEES

4 Front Squats

3 Box Jumps

2 Wall Climbs

1 Power Clean

EMOM 12 minutes

Even minutes: Front Squats x3 (as heavy as you’re able)

Odd Minutes: Chest to bar pull ups (max reps)

Conditioning:

3 Rounds of:

Scales Front and Back x3 per side

10 Bumper raises

Post loads and reps to the Zen.

Wednesday

At home WOD

5 Rounds for time of:

20 Box jumps

20 Jumping lunges

20 Burpees

Post times to the Zen.

Tuesday

At Home WOD

Practic SLIPS for 40 minutes:

Stretch, L-sit, Inverted (handstands), Planks, Scales front and back.

Then do 5 Sets of push ups 35%of max reps.

Monday

Ont the 4th?? day of Christmas my true love gave to me….

4 Front Squats

3 Box Jumps

2 Wall Climbs

1 Power Clean!

WOD

10,9,8,7,6,5,4,3,2 and 1 rep rounds for time of:

Deadlifts

Hang power cleans

Push/press/jerk

use whatever you have for weight. Use something that you may be able to do the first round in about 1-2 sets.

Post times to the Zen.

Friday

WOD

For time:

10,9,8,7,6,5,4,3,2 and 1 rep rounds of Thrusters 95/65lb

1,2,3,4,5,6,7,8,9 and 10 rep rounds of Power Snatches 95/65lb

Post times to the Zen.

Thursday

WOD

Seven 2 minute rounds of

10 Pass throughs on paralletes

20 burpees

The Goal is to Maintain form and total reps during the two minute rounds. If you are able to finish all 30 reps during the 2 minute round you may use the remaining time as rest.

Post the total number of completed reps to the Zen. No one can have more than 210 reps. Good Luck!!

Wednesday

WOD

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses
8 sumo deadlift high pulls
12 front squats

Use what weights you can, if you have dumbbells use one for the sumo deadlift high pulls and double the reps but both for the other exercises.

Tuesday

15 minute EMOM at Home

First minute: Back Squats 3 reps (or 10 air Squats) with 3 second pause at bottom.

Second minute: Slow Strict pull ups 3-5 seconds per rep. The slower the better. 3-5 reps

Third minute: SLOW and Honest Push ups @ 25% of max reps.

The idea behind this workout is slow and controlled. You should be focusing on very strict and deliberate form.

Post loads and to zen, and in comments explain your awesome technique!

Monday

At home WOD

4 Rounds for time of:

20 Weighted Step ups on the 24/20” box 50/35lb dumbbell. (use stairs and milk jugs or whatever you have available)

30 Sit ups

50 Double unders

Post timers to the Zen

Friday!

Home WOD

5 rounds of

5 Deadlifts (135/95….50/35lb dumbbells) on every even minute!!!

20 Burpees over an object (laterally or you may face it, any object, dumbbell, towel, broomstick)

20 Candlesticks (roll back, then launch forward and stand)

Post times to the Zen.

Thursday

WOD

5 Rounds for time of:

10 Front Squats

4 Turkish Get ups (2 Per arm)

For loads use what you can. If you own dumbbells use 50/35lbs for both exercises. If you have a Barbell…get creative!! 135/95 for front squats and use a dumbbell or some other weight of your choice for the TGU. Have fun!

Post what you used in notes and times to the Zen.