Workouts of the Week

 In Crossfit, WOD

christmasbarbell

Base Peak
   
Monday 14th December Monday 14th December
WOD 7 WOD 7
Chelsea Chelsea
5 pull ups 5 pull ups
10 push ups 10 push ups
15 squats 15 squats
EMOM for 30 minutes EMOM for 30 minutes
Tuesday 15th December Tuesday 15th December
WOD 8 WOD 8
(A) In Teams of two complete (A) Garry’s Dream Come True
Garry’s Dream Come True Run 800m
Run 800m then
then 2 RFT
2 RFT 20 Hang Power Clean (50/35)
20 Hang Power Clean (50/35) 20 Front Squats
20 Front Squats 20 STOH
20 STOH 20 Back Squats
20 Back Squats then
then Run 800m
Run 800m
Wednesday 16th December Wednesday 16th December
Strength Strength
(A1) Pendlay Row x 6-8 (A1) Pendlay Row x 6-8
rest 90s rest 90s
(A2) Strict Press x 4-6 (A2) Strict Press x 4-6
rest 90s rest 90s
x 4 x 4
WOD 9 WOD 9
(B) Hulk Hogan (B) Hulk Hogan
Hulk Hogan Hulk Hogan
E2M x 20 E2M x 20
3 Muscle Ups 3 Muscle Ups
5 Power Cleans (85/60) 5 Power Cleans (85/60)
7 Burpees 7 Burpees
Thursday 17th December Thursday 17th December
WOD 10 WOD 10
(B) Triple 3 – For Time (B) Triple 3 – For Time
3000m Row 3000m Row
300 Double Unders 300 Double Unders
3 Mile Run 3 Mile Run
(team option)
Friday 18th December Friday 18th December
WOD 11 WOD 11
(A) 12 Days of XMAS (A) 12 Days of XMAS
1 100m Run 1 100m Run
2 Power Cleans (60/40) 2 Power Cleans (60/40)
3 Ring Dips 3 Ring Dips
4 Deadlift (60/40) 4 Deadlift (60/40)
5 Burpees 5 Burpees
6 Toes To Bar 6 Toes To Bar
7 Push Ups 7 Push Ups
8 Box Jumps 8 Box Jumps
9 KB Swings (32/24) 9 KB Swings (32/24)
10 Pull Ups 10 Pull Ups
11 Front Squats (60/40) 11 Front Squats (60/40)
12 STOH (60/40) 12 STOH (60/40)
Saturday 19th December Saturday 19th December
The “Triad” The “Triad”
Load 3 bars per team 60/40 Load 3 bars per team 60/40
AMRAP 8 minutes AMRAP 8 minutes
In unison complete In unison complete
Deadlift Deadlift
hang power clean hang power clean
STOH STOH
Rotate the 4th team member in to provide rest Rotate the 4th team member in to provide rest
Straight into Straight into
Team Row Challenge Team Row Challenge
Max calories in 16 minutes Max calories in 16 minutes
Recent Posts

Leave a Comment