Workouts of the Week – 12 WODs of Christmas

 In Crossfit, WOD

christmascrossfit

Base Peak
Monday 7th December Monday 7th December
Strength Strength
(A) TnG Squat Clean Thruster x 3 (A) TnG Squat Clean Thruster x 3
Build to a tough weight in 8 minutes Build to a tough weight in 8 minutes
WOD 1 WOD 1
(B) Holleyman (B) Holleyman
Holleyman Holleyman
30 RFT 30 RFT
5 Medball thrusters 5 Wall Balls
3 Press Ups 3 HSPU
1 PC 1 PC 100/70
Time cap 30mins Time cap 30mins
Tuesday 8th December Tuesday 8th December
Strength Strength
(A) Overhead Squat @ 33X1 x 6-8 (A) Snatch x 1.1.1
rest 90 seconds rest 10s per rep; rest 90s per set
x 5 x 5
WOD 2 WOD 2
Hitman – 3RFT (B) Hitman – 3RFT
10 Back Squat (60% 1RM) 10 Back Squat (100/70)
400m Run 400m Run
Wednesday 9th December Wednesday 9th December
Strength Strength
(A) Push Press x 5 (A) EMOM x 10
rest 90 seconds Power Clean + Push Press + Push Jerk
x 5 Build in weight or stay same across
WOD 3 WOD 3
(B) Jake the Snake (B) Jake the Snake
Jake the Snake Jake the Snake
10,9,8….1 10,9,8….1
STOH STOH 70/42.5
2,4,6….20 2,4,6….20
Jumping Pull Ups Pull Ups
Thursday 10th December Thursday 10th December
Strength Strength
(A1) Weighted Pull Up x 2-3 (A1) Weighted Pull Up x 2-3
rest 60s rest 60s
(A2) TnG Deadlift x 10 (light and smooth) (A2) TnG Deadlift x 10 (light and smooth)
rest 60s rest 60s
x 4 x 4
WOD 4 WOD 4
(B) Jerry – For Time (B) Jerry – For Time
1 Mile Run 1 Mile Run
2k Row 2k Row
1 Mile Run 1 Mile Run
Friday 11th December Friday 11th December
Strength Strength
(A1) Bench Press x 4-6 (A) Build to a 1RM Thruster
rest 30s
(A2) High Box Jump x 1.1.1.1.1
rest 60s
x 4
WOD 5 WOD 5
(B) Karen – For Time (B) Karen – For Time
150 Wall Balls (8ft target) 150 Wall Balls
Saturday 12th December Saturday 12th December
WOD 6 WOD 6
(A) HotShots 19 (A) HotShots 19
Teams of 2 30 min AMRAP Teams of 2 30 min AMRAP
Must do run together, divide remaining as you choose Must do run together, divide remaining as you choose
30 Squats 30 Squats
19 Power Cleans 19 Power Cleans
7 Strict Pull Ups 7 Strict Pull Ups
400m Run 400m Run
Sunday 13th December Sunday 13th December
Active Recovery Active Recovery
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