CLOSED - MERRY CHRISTMAS!!
12 Days of Christmas
12oz Carbonated Beverage
11 Burpees
10 Pull-Ups
9 Wall Balls (20/14)
8 Box Jumps (24/20)
7 SDHP (95/65)
6 Toes to Bar
5 Power Cleans (95/65)
4 Overhead Squats (95/65)
3 Thrusters (95/65)
2 Handstand Push-Ups
1 Turkish Get Up (45/35)
Target Time: 25-30 Minutes
Time Cap: 45 Minutes
Shock Method - Squat
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
‘Tis the Season
Affiliate Compete (RX+)
5 sets
100 Double Unders
30 Push Ups
-Rest 1:00 between sets-
Freedom (RX'd)
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -
Independence
5 sets
75 Double Unders
20 Push Ups
-Rest 1:00 between sets-
Liberty
5 sets
75 Single Unders
15 Bar Push Ups
-Rest 1:00 between sets-
Target time each set: 1:45 - 2:15
Time cap each set: 2:30
Overall time cap: 16:30
Open Gym
8-10am with Coach Matt!
Christmas with the Girls - Bring a Guest
Teams of 2 - Split Reps any way you want.
All Rows/Skis are to be done by each partner (400m run can be substituted if weather permits)
Angie's House
30 Pull ups
30 Push Ups
30 Sit ups
30 Air squats
Helen's House
500m Row or Ski (Both athletes do this together)
36 Kettlebell Swings (53/35)
20 Pull Ups
Fran's House
24 Thrusters (95/65)
Nancy's House
500m Row or Ski (Both together)
24 Overhead Squats (95/65)
Grace and Isabel's House
30 Ground to Overhead (95/65)
Kelly's House
500m Row or Ski (Both Together)
40 Box Jumps (24/20)
40 Wall Balls (20/14)
Power Clean + Front Squat + Jerk
6 sets
2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)
-complete a set every 2:00-
*Complete unbroken
Fear
Affiliate Compete (RX+)
2000/1750m Row
-Every 2:00 (including 0:00) perform 15 Toes to Bar
Freedom (RX'd)
For Time:
2000/1750m Row
*Every 2:00 (including 0:00) perform 12 Toes to Bar
Independence
1800/1600m Row
-Every 2:00 (including 0:00) perform 10 Toes to Bar
Liberty
1500/1200m Row
-Every 2:00 (including 0:00) perform 10 Sit ups
Target time: 9-11 minutes
Time cap: 14 minutes
Imagination Land
Affiliate Compete (RX+)
5 Rounds (each)
P1: 20 Dumbbell Bench Press (50s/35s)
P2: 20/16 Calorie Ski
-straight into-
3:00 AMRAP
Max Ring Muscle-Ups in the remaining time between partners
Freedom (RX'd)
Teams of 2
5 Rounds (each)
P1: 15 Dumbbell Bench Press (50s/35s)
P2: 15/12 Calorie Ski
*Both partners work at the same time and switch when both are completed
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.
* Score is time after the 5 rounds are compete (before the muscle ups).
Independence
5 Rounds (each)
P1: 15 Dumbbell Bench Press (35s/25s)
P2: 12/10 Calorie Ski
-straight into-
3:00 AMRAP
Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners
Liberty
5 Rounds (each)
P1: 10 Dumbbell Bench Press (light)
P2: 10/8 Calorie Ski
-straight into-
3:00 AMRAP
Max Up Down + Jumping Pull Up in the remaining time between partners
Target time: 9-11 minutes
Time cap: 14 minutes
Mayhem Mini-Pump: Upper Body Posterior
3-4 Rounds, time permitting
12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality
-rest 30 seconds-
10 Tricep Kickbacks/side @ moderate weight – maintain quality
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Prone Row
Double Dumbbell Bent Over Row
Single Arm Dumbbell Kickback
This is Halloween
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
15:00 AMRAP
10-20-30-40-50...
Wall Balls (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
Scoring: Each set is a round. 10 WB and 5 BBJO is round one, 20 WB and 10 BBJO is round two, etc.
Independence
15:00 AMRAP
10-20-30-40-50…
Wall Balls (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)
Liberty
15:00 AMRAP
5-10-15-20-25
Wall Ball Thrusters (light)
Up Down + Box Step Up (20/16)
Target number of Rounds: Into the round of 50 Wall Balls
Minimum number of Rounds: Round of 40 Wall Balls
This is a repeat from October 30th. It's the retest after our 8-week wall ball/burpee progression. Crush it!
Mayhem Mini-Pump: Glutes and Shoulders
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
GHD Hip Raise/Extension
Plate Front Raise
Supermans
Gymnastics Skill Session
We have Rope Climbs coming up in our 12-Days workout. Today we are preparing by practicing form and efficiency.
Liberty: Zombie Rope Climbs
Freedom/Independence: practice different foot holds and work on improving your descent technique
Compete: practice Legless and/or L-sit
Today isn't about volume. Take your time and work on technique.
(Coaching videos are in the coach notes)
Sadness
Affiliate Compete (RX+)
5 sets (Every 5:00)
18/14 Calorie Air Bike
20 Hang Power Cleans (135/95)
18/14 Calorie Air Bike
Freedom (RX'd)
5 sets (Every 5:00)
15/12 Calorie Air Bike
20 Hang Power Cleans (115/80)
15/12 Calorie Air Bike
Independence
5 sets (Every 5:00)
12/10 Calorie Air Bike
20 Hang Power Cleans (95/65)
12/10 Calorie Air Bike
Liberty
5 sets (Every 5:00)
10/8 Calorie Air Bike
15 Hang Dumbbells Power Cleans (light)
10/8 Calorie Air Bike
Target time each set: 3:00-3:30 minutes
Time cap each set: 4 minutes
Deficit Deadlift
3 sets
8 Deficit Deadlifts (60-70% of 1RM Deadlift), approx 2in deficit
- Complete a set every 2:00-
- The Lunge accessory work should be started 2 min after the last set
Dumbbell Walk Through Lunges
4 sets
8 Dumbbell Walk Through Lunge (left)
8 Dumbbell Walk Through Lunge (right)
*Use light-moderate weight
-rest 1-2 minutes between sets-
* Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
Joy
Affiliate Compete (RX+)
10 Rounds
15 GHD’s (Or V-Ups)
5 Wall Walks
Freedom (RX'd)
10 Rounds
10 GHDs (Or V-Ups)
3 Wall Walks
Independence
10 Rounds
10 GHDs to Parallel (Or V-Ups)
2 Wall Walks
Liberty
10 Rounds
10 Sit Ups
3 Inch worms
Target time: 9-11 minutes
Time cap: 15 minutes
Open Gym
8-10am with Coach Matt!
Victoria (Partner)
Freedom (RX)
10 Rounds For Time (YGIG)
Switch Each Full Movement
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 SDHP (95/65)
12 Burpees
27 Kettlebell Swings (53/35)
Independence
10 Rounds For Time (YGIG)
Switch Each Full Movement
10 Thrusters (75/55)
14 Box Jumps (20/16)
12 SDHP (75/55)
12 Burpees
27 Kettlebell Swings (35/26)
Liberty
10 Rounds For Time (YGIG)
Switch Each Full Movement
10 Dumbbell Thruster (Light)
14 Box Step-Ups
12 Kettlebell SDHP (Light)
12 Up Downs
27 RKBS (Light)
Time Cap: 40 Minutes
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting in Newtown, CT on December 14, 2012.
The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27. Victoria was a CrossFitter herself.
Pumpernickel
Affiliate Compete (RX+)
For Time
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (70/50)
Freedom (RX'd)
For Time:
100ft Single Dumbbell Walking Lunge (50/35)
5 Wall Walks (OR 50ft Handstand Walk)
25 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
10 Wall Walks (OR 100ft Handstand Walk)
50 Toes to Bar
100ft Single Dumbbell Walking Lunge (50/35)
* The dumbbell can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging.
Independence
For Time:
100ft Single Dumbbell Walking Lunge (35/25)
4 Wall Walks
20 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
8 Wall Walks
40 Toes to Bar
100ft Single Dumbbell Walking Lunge (35/25)
Liberty
For Time:
100ft Walking Lunge
5 Inchworms
20 Hanging Knee Raises
100ft Walking Lunge
10 Inchworms
40 hanging Knee Raises
100ft Walking Lunge
Target time: 12-14 minutes
Time cap: 18 minutes
Heavy Hold
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Shock Method (Press)
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.
Focaccia
Affiliate Compete (RX+)
Teams of 2
5 sets (each/1:1)
40/32 Calorie Air Bike
Freedom (RX'd)
Teams of 2
5 sets (each/1:1)
30/24 Calorie Air Bike
The goal is to complete each set in under 2 minutes. In set one, consider stopping at 1:30 and setting that as your calorie goal for all sets, if you don't think you'll reach 30/24 each round.
Independence
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike
Liberty
Teams of 2
5 sets (each/1:1)
20/16 Calorie Air Bike
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Pita
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps (24/20)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
Independence
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (35s/25s)
10 Box Jumps (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (35s/25s)
8 Burpee over Dumbbell
-Rest 2:00-
Liberty
2 Sets
AMRAP 4:00
10 Single Dumbbell Front Squats (light)
10 Box Step Ups (20/16)
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (light)
5 Up Downs
-Rest 2:00-
Target number of Reps each set: 70+ reps (3.5 rounds)
Minimum number of Reps before scaling: 55 reps (2.5+ rounds)
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
Ciabatta
Affiliate Compete (RX+)
No Change to Workout)
Freedom (RX'd)
5 Rounds
15 GHD Sit Ups (Or V-Ups)
10 Deadlifts (225/155)
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
Independence
5 Rounds
10 GHD Sit Ups + 6in Riser (Or V-Ups)
10 Deadlifts (185/125)
5x50ft Shuttle Runs
Liberty
5 Rounds
15 Sit Ups
10 Dumbbell Deadlifts (light)
5x50ft Shuttle Runs
Target time: 9-11 minutes
Time cap: 15 minutes
Overhead Squat
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
Sourdough
Affiliate Compete (RX+)
3 sets (1 set every 7:00)
3 Rope Climbs
-straight into-
3 Rounds
10 Overhead Squats (95/65)
12/10 Calorie Row
Freedom (RX'd)
3 sets (Every 7:00)
2 Rope Climbs (Or 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (95/65)
12/10 Calorie Row
Independence
3 sets (Every 7:00)
1 Rope Climb (Or 4 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats (75/55)
10/8 Calorie Row
Liberty
3 sets (Every 7:00)
8 Jumping Pull Ups
-straight Into-
3 Rounds
8 Dumbbell Squats (light)
8/7 Calorie Row
Target time each set: 3:45-4:45 minutes
Time cap each set: 6 minutes
Open Gym!
8-10am with Coach Matt!
Body Pump!
For Time (With a Partner)
Compete (RX+)
Buy-In: 2000m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (70s/50s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (70s/50s)
40 Air Squats
40 Dumbbell Deadlifts (70s/50s)
Buy-Out: 2000m Ski (Or Row)
Freedom (RX)
Buy-In: 2000m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (50s/35s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (50s/35s)
40 Air Squats
40 Dumbbell Deadlifts (50s/35s)
Buy-Out: 2000m Ski (Or Row)
Independence
Buy-In: 1800m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (35s/25s)
40 Burpees
40 Dumbbell Hang Clean + Jerks (35s/25s)
40 Air Squats
40 Dumbbell Deadlifts (35s/25s)
Buy-Out: 1800m Ski (Or Row)
Liberty
Buy-In: 1500m Ski (Or Row)
Then…
3 Rounds
40 Mountain Climbers
40 Dumbbell Shoulder-to-Overheads (Light)
40 Up Downs
40 Dumbbell Hang Clean + Jerks (Light)
40 Air Squats
40 Dumbbell Deadlifts (Light)
Buy-Out: 1500m Ski (Or Row)
Time Cap: 50 Minutes
Split all reps as desired
“Minions, Assemble!”
Affiliate Compete (RX+)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Ring Muscle Ups
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (135/95)
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
Independence
4 sets
12 GHD Sit Ups + 6in Riser (Or V-Ups)
4 Bar Muscle Ups (Or 8 Chest to Bar)
6 Squat Snatch (115/80)
12 GHD Sit Ups + 6in Riser (Or V-Ups)
-rest 1:1 between sets-
Liberty
4 sets
15 Sit Ups
6 Jumping Pull Ups
12 Alternating Dumbbell Snatch (light)
15 Sit Ups
-rest 1:1 between sets-
Target time each set: 1:50-2:30
Time cap each set: 3:00
Mayhem Mini-Pump: Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Barbell Good Mornings
Standing DB Lateral Raise