DECEMBER 2019
 

2 December 2019

STRENGTH - (Weighted) Strict HSPU

3-2-2-2-1-1-1-1-1

WOD - 4 Rounds for Time

400m Run

25 Plate Ground to Overhead @25/15k

25 OH Lunges

25 Air Squats

Scaling Options Available

3 December 2019

CORE - E2MOM 3 Sets

30 Second HS Hold

30 Second Plank

10 Hollow Rock

Rest


WOD - FOR TIME (18 Min CAP)

50 Power Clean & Jerk @60/40k

EMOM (Including 1st Minute) 3 Chest to Bar Pullups

Scaling Options Available

4 December 2019

STRENGTH - 9 Min EMOM

Min 1 to 3 - 12 Box Jumps 

Min 4 to 6 - 16 DB Walking Lunges @2 x 15/10k

Min 7 to 9 - 10 DB Thrusters

WOD - 5 Rounds for Time

5 Ring Dips

10 Pullups

15 Wall Balls @9/6k

Scaling Options Available

5 December 2019

WOD - For Time (27 Min CAP)

50 Calorie Row

40 Box Jumps @20" 

30 American KB Swing @24/16k

20 KB Goblet Squats 

10 Burpees

20 KB Goblet Squats

30 American KB Swing

40 Box Jumps

50 Calorie Row

Scaling Options Available

6 December 2019

STRENGTH - 8 Min EMOM

ODD - 12 Barbell Bent Over Row @40/25k

EVEN - 4 Strict Press 

 

WOD - For Best Time (3 Min CAP ea Round)

7 HSPU

7 Thrusters @50/35k

7 Hang Squat Clean

Scaling Options Available

7 December 2019

ENDURANCE - 14 Min EMOM

Odd Min - 6 Front Squats @60% 1RM

Even Min - 50 Double Unders

WOD - 2 Rounds for Time

12 Front Squats @60/40k

9 Clean & Jerk

6 Power Snatch

Scaling Options Available

9 December 2019

STRENGTH - 3 Rounds

45 Sec Scap Pushups

15 Sec Rest

45 Sec Lat Pulls

15 Sec Rest

45 Sec Wall Sit 

15 Sec Rest

WOD - 8 Min EMOM

8 Hang Squat Clean 60/40k

Then

15 Min AMRAP

20 Shoulder to Overhead@75/45k

20 BF V-Ups

Scaling Options Available

10 December 2019

CORE - Tabata of Prone Plank


WOD - 2 Rounds for Reps (7 Min CAP)

1 x 400m Run / 500m Row 

7 KB Swing @24/16

7 KB Walking Lunges (R)

7 KB Walking Lunges (L)

7 Chest to Floor Pushups

Rest 2 Minutes

Scaling Options Available

11 December 2019

WOD - 3 Rounds For Time

400m Run / 500m Row

21 OH Squats @45/30k

12 Pullups

Then AMANDA For Time

9-7-5

Muscle Ups

Squat Snatch @60/40k

Scaling Options Available

12 December 2019

WOD - 3 Rounds for Reps (5 Min CAP ea)

12 MB Cleans @9/6k

24 Alt Pistols

42 Double Unders / 84 Skips

Rest 2 Minutes

Scaling Options Available

13 December 2019

STRENGTH - 5-5-5-3-3-3

Front Squat @75%1RM

WOD - 10 Min AMRAP

10 DB Squat Clean @2 x 20/10k

10 Toes to Bar

Scaling Options Available

14 December 2019

ENDURANCE - 10 Min EMOM

ODD - 40 Double Unders

EVEN - 200m Sprint

WOD - Ascending Ladder

Dedlift @100/70k

Lateral Burpee over Bar

Scaling Options Available

16 December 2019

CORE - 4 Rounds

25 Hollow Rocks

25 Arch Rocks

1 Min Plank

WOD - 18 Min AMRAP

5 Strict Chest to Bar Pullups

10 Ring Pushups

20 Step Ups @24"

Scaling Options Available

17 December 2019

STRENGTH - Squat Clean

5-5-3-3-1-1


WOD - 4 Rounds for Reps

1 Min SDHP @45/30k

1 Min Push Press

1 Min Rowing for Cal's

1 Min Rest

Scaling Options Available

18 December 2019

ENDURANCE - 10 Min AMRAP

10 Clean & Jerk @60/45k

10 Russian KB Swing @24/16k


WOD - 16 Min AMRAP

200m Run

100m (1 Handed) Plate Pinch Farmer Carry @20/15k

20 Plate Overhead Lunges

12 Pushups (Feet on Plate)

Scaling Options Available

19 December 2019

WOD - TABATA's
Tabata L-Sit 
Rest 1 minute
Tabata Ring Rows
Rest 1 minute
Tabata HS Hold
Rest 1 minute
Tabata Row

Scaling Options Available

20 December 2019

STRENGTH - 5-5-5-3-3-3

Back Squat @75%1RM

WOD - 15 Min AMRAP

5 DB Push Jerk @2x17.5/10k

7 Box Jumps @30/24"

Scaling Options Available

21 December 2019

WOD - For Time

1 round of:
150 Double Unders
30 Push Presses @ ½ BW
6 Rope Climbs

Then, 2 rounds of:
75 Double Unders
15 Push Presses @ ½ BW
3 Rope Climbs

Then, 3 rounds of:
50 Double Unders
10 Push Presses @ ½ BW
2 Rope Climbs

Scaling Options Available

23 December 2019

STRENGTH WOD - 4 Rounds for Time

10 BB (from floor) Chest Press 50/30k

12 Pushups

WOD - 10 Min AMRAP

5 Power Snatch @60/40k

5 Front Squat

10 BF Situps

5 Dedlifts

Scaling Options Available

24 December 2019

WOD - 12 Days of Xmas

1 Burpee

2 Box Jumps

3 HSPU

4 Clean & Jerks @50/30k

5 Pushups

6 Toes to Bar

7 KB Swing @24/16k

8 Double Unders

9 Ring Dips

10 Pistols

11 Pullups

12 Thrusters

Scaling Options Available

25 December 2019

A very Merry Christmas to one and all

26 December 2019

CLOSED

27 December 2019

STRENGTH - 5 Rounds for Time

10 Floor Ring Rows

10 Ring Dips

WOD - 6 Min AMRAP

12 Cal Row

10 American KB Swings @24/16k

10 Chest to Bar Pullups

Rest 1 Min Then

6 Min AMRAP

100m Run

10 HSPU

30 Double Unders

Scaling Options Available

28 December 2019

METCON -

20m Plate Push @20/15k

30 OH Slam Ball Cleans

20m Plate Push

20 Slam Ball Cleans

20m Plate Push

10 Slam Ball Cleans

WOD - 4 Rounds For Time 

10 OH Walking Lunges @50/35k

10 Wall Walks

10 Hang Cleans

Scaling Options Available

30 December 2019

STRENGTH WOD - 3 Rounds for Time

10 BB (from floor) Bent Over Rows @50/30k

12 Pullups

WOD - FOR TIME

200m Run

10 Wall Balls @9/6k

5 Power Cleans @60/45k

10 Wall Balls

200m Run

10 Box Jump Overs

5 Power Cleans

10 Box Jump Overs

200m Run

10 Toes to Bar

5 Power Cleans

10 Toes to Br

200m Run

10 HR Pushups

5 Power Cleans

10 HR Pushups

Scaling Options Available

31 December 2019

WOD - New Years Eve Count Down

10 Burpees Over Bar EMOM 3 Min

9 OH Squats EMOM 2 Min @45/30k

8 Pullups EMOM 3 Min

7 Snatches EMOM 2 Min

6 Devils Press EMOM 3 Min @ 2 x 12.5/10k

5 Squat Cleans EMOM 2 Min 

4 Min AMRAP Wall Balls @9/6k

3 Min AMRAP Thrusters

2 Min AMRAP American KB Swing @24/16k

1 Min AMRAP Muscle Ups

Scaling Options Available

No Rings JT
21-15-9
HSPU
Dips (from what ever you have)
Pushups
150 Burpees for Time
For Time
50 BF Situps
50 Double Unders / 100 Skips
50 BF Situps
50 Walking Lunges
50 BF Situps
50 Burpees
4 Rounds for Time
400m Run
50 Air Squats

Pool WOD

18 Min AMRAP

1 x Sit on Noodle, no using hands, spin legs as if riding a bike around the outside of pool

15 Pushups from inside of pool, done with hands outside of pool

1 x Length and back Man from Atlantis

15 Dips done from inside of pool, hands outside of pool

7 Rounds for Time
10 Pistols
12 Tricep Pushups
15 Pullups

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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