Month: January 2024

CrossFit – Mon, Jan 1

CrossFit – Mon, Jan 1

Warm-Up
Warm-Up

1:00 Row @ RPE 5-6

Into…

OPTIONAL MOBILITY PREP: 1 ROUND

5 Inch Worms + Push-Up

5 Cat/Cows

10 Alt. Bird Dogs

10 Alt. Elbow Punches w/Empty Barbell

Into…

AMRAP x 5 MINUTES

:30 Row @ RPE 6-7

5 Above the Knee Deadlifts w/empty barbell

5 Empty Barbell Upright Rows

5 Up-Downs over the Bar (option to step over)

Workout – Performance
“NEW YEAR, SAME BURPEES (PERFORMANCE)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

150 Burpees Over Bar

100 Hang Power Clean (115/75)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness
“NEW YEAR, SAME BURPEES (FITNESS)” (Time)

FOR TIME*

2024m Row

Then Immediately Into…

120 Burpees

100 Hang Power Clean (75/55)

*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.

(Score is Time)

KG BB: (35/25)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Alt. Deadbugs

15-20 Empty Barbell Curls

-Rest as Needed b/t Sets-

(No Measure)

CrossFit – Sun, Dec 31

CrossFit – Sun, Dec 31
  Marathon Row
  Teams of 4
  Sunday, December 31 9:00a
   Sign Up in Wodify

Workout (Time)

Teams of 4..

42,195m Row

CrossFit – Sat, Dec 30

CrossFit – Sat, Dec 30
  Marathon Row
  Teams of 4
  Sunday, December 31 9:00a
   Sign Up in Wodify

Bench Press (5×5*)

*Build to Moderate+ and hold the same weight across all 5 sets.

(Score is Weight)

In Teams of 2… (Calories)

AMRAP 15:

5 Hand Release Push-Ups

10 Alt. Lunges

15 Up-Downs

*P1 completes a full round while P2 completes Max Calorie Bike. Once P1 has completed a full round, partners will switch.

(Score is Total Bike Calories)

CrossFit – Fri, Dec 29

CrossFit – Fri, Dec 29
  Marathon Row
  Teams of 4
  Sunday, December 31 9:00a
   Sign Up in Wodify

Skill

EMOM 5:

Gymnastics Option Practice*

*Gymnastics Options:

1-3 Bar or Ring Muscle-Ups

1-3 Banded Transitions

3-5 Kipping Pull-Ups

3-5 Vertical Ring Rows

Workout (AMRAP – Reps)

Every 3:00 x 5 Sets:

50 Double Unders

20 KB Swings 35/53

Max Pull-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Score is Lowest Pull-Up Reps

Rx+.. Max Muscle-Ups

CrossFit – Thu, Dec 28

CrossFit – Thu, Dec 28
  Marathon Row
  Teams of 4
  Sunday, December 31 9:00a
   Sign Up in Wodify

Front Squat (On a 10:00 Running Clock…

Build to a Moderate-Heavy 3-Rep Front Squat*)

*Bar must come from the floor.

3 ROUNDS FOR TIME (Time)

400m Run

30 Sit-Ups

10 Front Squats 95/135

Rx+.. 135/185

CrossFit – Wed, Dec 27

CrossFit – Wed, Dec 27
  Marathon Row
  Teams of 4
  Sunday, December 31 9:00a
   Sign Up in Wodify

On an 8:00 Running Clock…

Practice Rope Climbs*

*Practice getting feet as high as possible before clamping.

Workout (AMRAP – Reps)

EMOM 20:

Min 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups

Min 2 – 10 Strict Handstand Push-Ups or DB Strict Press

Min 3 – Max Burpees

Min 4 – Rest

(Score is Lowest Round of Burpees)

CrossFit – Tue, Dec 26

CrossFit – Tue, Dec 26

EVERY 1:30 x 6 SETS* (Weight)

1 Power Clean

+

2 Hang Power Cleans

*Start Light and end Moderate-Heavy.

(Score is Weight)

On A 12:00 Running Clock… (Calories)

Max Calorie Bike*

*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)*.

Hang Power Clean Reps:

RND1 = 12

RND 2 = 10

RND 3 = 8

RND 4 = 6

RND 5 = 4

RND 6 = 2

(Score is Total Cals)

2-3 SETS

:30 Plank Hold

:30 Dead Hang Hold

:30 Hollow Body Hold

:30 Chin Over the Bar Hold

-Rest As Needed b/t Sets-

(No Measure)

CrossFit – Mon, Dec 25

CrossFit – Mon, Dec 25

Warm-Up
Warm-Up

2 ROUNDS

200m Run

10 Alt. WB Lunges

10 WB Strict Press

10 Ring Rows

Into…

2 ROUNDS

:40 Single Unders*

10 WB Thrusters**

10 Scap Pull-Ups

5-7 Kip Swings

*RND 2 complete Single-Single-Double Unders or Double Unders.

**RND 2 complete Wall Balls.

Partner Workout – Performance
“BUDDY THE ELF (PERFORMANCE)” (Time)

IN TEAMS OF 2…*

FOR TIME

1200m Run

200 Double Unders

100 Pull-Ups**

100 Wall Balls (20/14)

600m Run

100 Double Unders

50 Pull-Ups**

50 Wall Balls

*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Solo Workout Option – Performance
FOR TIME (Time)

1200m Run

100 Double Unders

50 Pull-Ups*

50 Wall Balls (20/14)

600m Run

50 Double Unders

25 Pull-Ups*

25 Wall Balls

*Chest to Bar Optional.

(Score is Time)

KG WB: (9/6)

Partner Workout – Fitness
“BUDDY THE ELF (FITNESS)” (Time)

IN TEAMS OF 2…

FOR TIME

800m Run

400 Single Unders

100 Ring Rows**

100 Wall Balls (14/10)

400m Run

200 Single Unders

50 Ring Rows**

50 Wall Balls

*P1 and P2 will complete the 800/400m Run together. All other movements will be split as needed. P1 works while P2 rests.

**Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Solo Workout Option – Fitness
FOR TIME (Time)

800m Run

200 Single Unders

60 Ring Rows*

60 Wall Balls (14/10)

400m Run

100 Single Unders

30 Ring Rows*

30 Wall Balls

*Jumping Pull-Ups Optional.

(Score is Time)

KG WB: (6/5)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – :45 Calf/ Tib Raises

MIN 3 – :45 Quad Foam Roll

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts

(No Measure)

CrossFit – Sun, Dec 24

CrossFit – Sun, Dec 24

“NAUGHTY OR NICE” (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 32 MINUTES*

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Team Deadlifts (Athlete Choice)**

MIN 4 – Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.

**Weight Options…

135/95

185/135

225/155

Heavier as Needed

(Score is Total Reps)

CrossFit – Sat, Dec 23

CrossFit – Sat, Dec 23

“12 DAYS OF XMAS” (Time)

FOR TIME*

Day 1 – Bar Muscle-Up

Day 2 – 200m Run

Day 3 – DB Power Cleans (50/35)

Day 4 – Pull-Ups

Day 5 – Box Jumps (30/24)

Day 6 – DB Front Squats

Day 7 – Toes to Bar

Day 8 – Alt. Jumping Lunges

Day 9 – DB Shoulder to Overhead

Day 10 – Single DB Sit-Ups**

Day 11 – No-Push-Up Renegade Rows***

Day 12 – DB Thrusters

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

**Hold DB across chest.

***1 Rep = Row R + Row L.

(Score is Time)