Next Up: The Open - Registration begins on January 15th.

Scaled division this year.  I hope to see you ALL signed up!

 


KBSn/DU - SRun/Pushup/Situp/Press/Vup

Warm-up
3 rounds or 5 minutes of
10 Squats
10 Burpees
10 V-ups

Strength/Skill
Alternating EMOM for 16 minutes of:
16 KB Snatches 
32 Double-Unders

WOD
For time:
15 x 60' Shuttle Run
50 Push-Ups
15 x 60' Shuttle Run
50 AbMat Sit-ups
15 x 60' Shuttle Run
50 Strict Press (45/35)
15 x 60' Shuttle Run
50 V-ups

OHS - BBoxJump/OHS

Warm Up
:15 x 4
Jacks
Squats
Mt. Climbers
Jump Squats

Strength
5 x 5 Overhead Squats, up to 85% of 1 RM, rest 2 minutes between sets.

WOD
AMRAP in 10 minutes of
10 Burpee Box Jumps, 20" for all
10 Overhead Squats (135/95)

PCln - PCln/Pull-up

Warm-up:
10 Squats
10 Push-ups
10 V-ups

then,
Rotating EMOM for 9 minutes of:
5-10 Pullups
10 KB Swings (moving up in weight with each set)
15 Squats

Strength:
For 10 minutes, every two minutes of:
5 x 3 Power Cleans

WOD:
For time
9 Power Cleans (135/95)
30 Pull-ups
7 Power Cleans
20 Pull-ups
5 Power Cleans
10 Pull-ups

If you can do muscle ups, then do 9,7,5 instead of the pull-ups.


DL/BP/Cln - "Linda"

General Warm Up
3 rounds or 5 minutes of:
10 Straight Leg Deadlifts
10 Push-ups
10 Squats
then,
Alternating EMOM for 10 minutes:
Odds - 10 x 60' Shuttle Sprints
Evens - 10 Burpees



Strength WOD Warm-up
3 x 3 of DL/BP/Cln up to workout weight, rest 1-2 minutes between sets.  You will do a set of 3 deadlift, 3 bench press, and 3 cleans in that order for each set.  Do this 3 times total adding weight each time.  Find you WOD weight for each exercise during this time.  You do not want to go too heavy or this will take you days to finish - if you can.  First set of 10 in WOD should be unbroken.

WOD
"Linda" aka 3 Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

OHS/Press - WB/RDip/Sn

Warm-up
3 rounds of:
10 Jumping Jacks
:30 Plank
10 Push-ups
:30 Wall Sit
10 Squats
:30 Superman Hold

Strength/Skill
Alternating EMOM for 10 minutes of:
10 OHS (45/35)
10 Shoulder Press (45/35)

then,

5 x 3 Squat Snatch up to workout weight, 10 Wallballs after each set.

WOD
4 rounds for time of:
20 Wallballs (20/14)
10 Ring Dips
5 Squat Snatch at 65% of 1 RM.


PCln - PCln/Pull-up/BoxJump/V-up

Warm-up(5 minutes):
3 rounds of
10 Squats
20 Mt. Climbers
10 OH KB Sit-ups

Strength (15-20 minutes):
Alternating EMOM for 10 minutes of:
10 KB Swings (55/35)
10 Pull-ups

then,
4 x 3 Power Clean, up to the workout weight.
30 Double Unders after each set

WOD (15 minutes):
5 rounds for time of:
6 Power Cleans (135/95)
9 Pull-up
12 Box Jumps (24/20)
15 V-ups

*15 minute time cap, score as total number of reps if not completed.

Thruster - SRun/BurpeeBar/Thruster

Warm-up:
3 rounds of
10 Squats
10 Push-ups
10 V-ups

Strength:
5 x 3 Thrusters, up to workout weight, 4 x 60' shuttle run after each set.  Weight is pulled from the floor.

WOD:
As many reps in 20 minutes of:
6 x 60' Shuttle runs
10 Burpees over the bar
5 Thrusters (135/95)

PU/KBPress/DU - Press/WLunge/DU

Warm-up:
3 rounds of
10 Squats
10 Squat Thrusts
10 OH Kettlebell Sit-ups

Strength:
Alternating EMOM for 15 minutes of:
5-10 Strict Pull-ups
10 KB Presses, start light and work up to something heavy
30 Double Unders

WOD:
4 rounds for time of:
20 Presses (95/65) (strict)
40 Walking Lunge Steps
80 Double Unders

This has a 20 minute time cap.

SqSn - "12.2"

Warm-up:
3 rounds of
10 Squats
10 Push-ups
10 V-ups

Strength:
5 x 3 Squat Snatch up to your third weight in WOD, 4 x 60 ft. shuttle run after each set

WOD:
CrossFit Open Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

These are any snatch variation, including split if needed.

Women Rx is 45, 75, 100, 120

Kettlebell Chipper

For time:
with a single kettlebell complete,
50 KB Swing
50 KB Goblet Squat
50 Alternating KB Lunge**
50 Alternating KB Snatch
50 KB SDLHP
then with two kettlebells complete,
50 KB Floor Press*
50 KB Bent Over Row***
50 KB Clean and Press
50 KB Push-up

Men 55#, Women 35# for single work, then (45/25) for duble kb sets.

*like the first part of the turkish get-up, lie on the ground with your legs straight. Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet).

**Hold kb in front rack position, step out with opposite leg, return, alternate and repeat.

***Bend at the hips, not waist

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