4 rounds - How consistent can you be?

Tuesday, December 11 2018

WOD: 4x30/20 assault bike cals - rest time it take to complete the first round - try to get all four intervals consistent - so don’t max out on the first one.

Strength: 10x10 bench press @ 50-60% of 1RM Bench Press - grip may rotate as necessary to complete the work - should work in no more than groups of 3

Recovery: 1x100 seated banded face pulls


Seems simple

Sunday, December 9 2018

WOD: 5 rounds - not for time - max rep bench press rx is body weight/75%bw for females - rest 2 minutes max strict pull ups, rest 2 minutes.

Accessory: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises

Recovery: After workout 4x 20 seated low banded rows, 4x20 laying on side rear delt raises


LIKE Annie

Saturday, December 8 2018

WOD: Like Annie: 50-40-30-20-10 Med ball cleans 20/14, abmat sit ups, lunge steps(unweighted), push ups, double unders Modify push ups by cutting number, going to a target(shortening range) Modify double unders by doing double the number in singles

Accessory: Drill the fundamentals

Recovery: Coaches Choice


Barbell work

Friday, December 7 2018

WOD: Complete 10 rounds with barbell: 5 deadlift, 5 front squats, 5 push jerks, 5 hang cleans (increase weight each round, no time limit)

Strength: 1 rep max Floor press - either straight bar or speciality bar -

Recovery: 2x1:00 birdog (1:00 on each side)


The final countdown

Thursday, December 6 2018

WOD: 18-15-12-9-6-3 reps for time of: Double DB Thrusters 35/20 Single ARM DB Power snatches 35/20 Toes-to-Bars

Strength: 4x4 barbell lunge (use speciality bar if possible or manta ray, lunge back not forward and stay in place)

Recovery: 50 open chain abductions (lay on your back with hip circle and feet in the air)


21's on both sides

Tuesday, December 4 2018

WOD: 21-15-9 reps for time of: Left-arm kettlebell snatches 53/35 Right-arm kettlebell snatches 53/35 Pull-ups (strict) you may modify the workout by using kipping/butterfly pull ups but the workouts intention is to be done strict. Other modifications include banded strict pull ups, supine ring rows, supine bar rows, kneeing pull ups.

Gymnastic Prep: 5 rounds 10 hollow rocks, 10 v- ups, 10 tuck ups, :10 hollow hold, 1:00 rest between rounds

Recovery: 1x100 supermans


Tabata this Monday

Monday, December 3 2018

WOD: Complete a tabata cycle in each of the following: d/u, goblet squats 53/35, row, step ups(full foot must be on the box and must stand all the way up at the top)

Strength: Work up to a heavy squat. You may use a speciality bar if desired, or use a straight bar and try to set a new record for yourself. If you don't have a record for one of the speciality bars today is the day to do it.

Accessory: no time -

Recovery: 50 seated with hip circle banded abductions


Classic CrossFit

Sunday, December 2 2018

WOD: 21-15- 9 Hang power snatch 96/65, burpee box jumps 24/20 - modifications could include hang db snatch - box step ups - or even weighted box step ups. IF you would like to jump but unsure of height start on a 45# plate and pick something as you increase height that you feel good about hitting for 45 jumps

Strength: 5x5 DB Push Press

Accessory: 5xmax effort L-sit hold on pbars or pull up bar

Recovery: Coaches Choice