Workouts of the Week – 12 WODs of Christmas

 In Crossfit, WOD

christmasbarbell

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 or Macho Man (B) Holleyman or Macho Man
Members Choice via Facebook Vote! Members Choice via Facebook Vote!
Holleyman Holleyman
30 RFT 30 RFT
5 Wall Balls 5 Wall Balls
3 HSPU 3 HSPU
1 PC 100/70 1 PC 100/70
Macho Man Macho Man
EMOM x 20 EMOM x 20
3 Power Clean (90/65) 3 Power Clean (90/65)
3 Front Squat 3 Front Squat
3 Jerks 3 Jerks
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 (100/70) 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 or Mr Perfect (B) Jake the Snake or Mr Perfect
Members Choice via Facebook Vote! Members Choice via Facebook Vote!
Jake the Snake Jake the Snake
10,9,8….1 10,9,8….1
STOH 70/42.5 STOH 70/42.5
2,4,6….20 2,4,6….20
Pull Ups Pull Ups
Mr Perfect Mr Perfect
10,8,6,4,2 10,8,6,4,2
pHSPU pHSPU
2,4,6,8,10 2,4,6,8,10
Power Clean (100/70) Power Clean (100/70)
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 150 Wall Balls
Saturday 12th December Saturday 12th December
WOD 6 WOD 6
(A) HotShots 19 – 6 RFT (A) HotShots 19 – 6 RFT
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
WOD 7 WOD 7
(A) Bradley – 10RFT (A) Bradley – 10RFT
100m Sprint 100m Sprint
10 Pull Ups 10 Pull Ups
100m Sprint 100m Sprint
10 Burpees 10 Burpees
rest 30s rest 30s
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