WOD Archive for December 2019
December 31, 2019
Last Class Today is 1:30
General Warm Up
2 Rounds
:90 Freestanding HS Hold Practice
20 Duck Walk Steps + 15 Air Squats
Mobility/Activation
Banded Overhead Stretch with External Rotation bias, :90/side
Strength
Strict Press 5x5 @ 70% Across
Press like it's 90%
Conditioning
For Time
300m Row
7 Bar Muscle Ups
5 Squat Clean and Jerk 225/155lbs
7 Bar Muscle Ups
300m Run
Lite Class
Roxanne Warmup then :90 hip flexor stretch per side
3 Rounds For Time of
500m Row
7 Renegade Rows each side
15 Squat Clean and Jerks
7 Renegade Rows each side
500m Ski
December 30, 2019
General Warm Up
2 Rounds
20 Russian KB Swings 53/35lbs
20 S-Arm KB Push Presses 53/35lbs
10 Step Through Lunges (5/leg)
Mobility/Activation
Pigeon Pose, :90/side
Strength
Test 1RM Deadlift
Conditioning
AMRAP 12 Minutes
Climb the Ladder
25' Double DB Lunge (1 OH, 1 in front rack) 50/35s, 2 Rope Climbs
50' Double DB Lunge, 3 Rope Climbs
75' Double DB Lunge, 4 Rope Climbs
100' Double DB Lunge, 5 Rope Climbs
Continue climbing as far as possible for 12 minutes. Score is total reps, where 1 rope climb and 25' each equal 1 rep.
Accessory Work
PICK ONE (based upon perceived weakness)
RDLs 3x10
V-Ups 4x15
Banded Strict Pull-ups 2x20
Lite Class
Class Warm-up and mobility then
20:00 AMRAP
Class WOD with equal cals to lunge distance (can split cals on any machine)
December 27, 2019
General Warm Up
2 Rounds
20 Duck Walk Steps (on R2 use an empty bar)
20 Empty Bar Bent over rows
15 Empty Bar Push Presses
Strength
Every 2 Minutes For 12 Minutes
3 Tempo Loading Front Squats
5 Second Eccentric (Lowering) 1 Second Pause Fast Concentric (Lifting)
Conditioning
For Time
10 Squat Snatch 135/95lbs
30 Lateral Bar Burpees
10 Squat Clean 155/110lbs
30 Lateral Bar Burpees
10 Push Jerk 175/125lbs
30 Lateral Bar Burpees
20 Deadlift 225/155lbs
Accessory Work
3 Rounds
:30 Max Average Wattage on Ski Erg
Rest 3:00
Score is your overall average wattage of all 3 rounds
Lite Class
Buy In: 20 Cal Bike, Ski, Row AND Run then
10 Power Snatch
30 Lateral Bar Burpees
10 Squat Clean
30 Lateral Bar Burpees
10 Push Jerk
30 Lateral Bar Burpees
20 Deadlift
Cash Out: 20 Cal Bike, Ski, Row AND Run
Christmas EVE WOD
Teams of 3 Complete
150 Cal Ski
150 Cal Bike
150 Cal Run
150 Cal Row
EMOM 3 Burpees for the non working partners
December 23, 2019
12 Days of Christmas WOD
1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)
Lite Class
Same as regular class
December 20, 2019
General Warm Up
2 Rounds
14 Cossack Squats
20 Deadbugs
Row 150m HARD
Mobility/Activation 2:00 T-Spine Smash w/ double LAX ball or foam roller
Strength
Every 2:00 For 14:00 (2) 3-second Pause Front Squat
Conditioning
- For Time
- 50 Wall Ball Shots (20/14 lb)
- 40/30 calorie Ski
- 30 Dumbbell Snatches (50/35 lb)
- 20 Box Jump Overs (24/20 in)
- 15 Bar Muscle-Ups
This memorial workout is dedicated to CrossFit Games Athlete Jacob Morris who passed away on December 13, 2019, just weeks after having heart surgery.
In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training.
In an Instagram post Morris wrote, “After all the tests my doctor and parents agreed that I could continue CrossFit but I had to be very aware of my body and if I ever got symptoms I would have to let them know immediately. I also needed to see my cardiologist every 6 months to redo my echo to make sure my heart was still ok for me to keep training.”
Morris did keep training, taking second in the Boys 16 – 17 division in the Open, qualifying for the CrossFit Games. But just one month before Morris was to leave for Madison, his doctor requested another MRI to make sure that his heart would be able to withstand competing at the Games. All tests showed it would be safe for him to compete, on the condition that he lower his training volume once he returned.
Jacob and his family went to Madison, where he placed 7th in his division. But just six weeks later, Morris woke up one night not being able to breathe. After another follow-up with his doctor, they discovered that Jacob would need surgery.
After a postponement due to a cold, Morris underwent what’s called a Ross procedure to have his valve replaced. “We liked this option best because I won’t have to be on blood thinners and there is a chance my next surgery may not have to be open heart. All the others guaranteed another OHS. I’ve been able to do some exercise but nothing like I was before. That has been hard but I get very tired very quickly so I’m glad I have cut back some,” he wrote.
Jacob was excited to get back to CrossFit, sharing just two days before he passed away from complications after the surgery, that he missed CrossFit and was looking forward to his comeback. But that comeback never came.
Cassidy Lance-McWherter, who owns CrossFit Waterside in Orlando, FL where Jacob trained, has started a GoFundMe for the family. In a letter addressed to Jacob, she wrote, “When we finally achieved your Goal – The CrossFit Games, I think you and I had the most fun ever that week. You showed nothing but grit and determination. You had the greatest spirit of any competitor on the floor. You worked your tail off and then stayed on the floor and cheered for the final competitor to finish. That day you made me the most proud. I still remember crying because of the person you had become on that competition floor. I wish I could have hugged you longer that day.”
Accessory Work
In teams of 4, 24 Rounds (6 each) 150/125m Row
Lite Class
Class Warm-up then
Class WOD + Accessory Work
December 19, 2019
General Warm Up
2 Rounds
20 Banded Good Mornings
6 Max Height Jumps
10/7 Calorie Bike Sprint
Mobility/Activation
Partner assisted Front Rack Mobilization, 1:30 per athlete
Power Clean Warm Up
3 Tall Power Cleans
3 Position 1 Power Cleans
3 Hang Power Cleans (above knee)
3 Low Hang Power Cleans (below knee)
Repeat with 95/65lbs or less
Strength
AMRAP 1 Minute Max Rep Power Cleans @60% +10/5lbs
Rest 3:00 AMRAP
:90 Max Rep Power Cleans @70% +10/5lbs
Rest 3:00 AMRAP
2 Minutes Max Rep Power Cleans @80% +10/5lbs
Conditioning
AMRAP 8 Minutes
Climb the Ladder
3 Calorie Row
3 Deadlift 185/115lbs 6/6, 9/9, 12/12 etc.
Lite Class
500m Run, 500m Row, 500m Ski, 500m C2 Bike then
Climb the Ladder
3 Burpee
3 Deadlift
6/6, 9/9, 12/12, 15/15, 18/18, 21/21
December 18, 2019
Mobility/Activation
Internal Shoulder Rotation Stretch, :90/side
General Warm Up
2:00 PVC OH Squat Hold then
Empty Bar, 5 Reps of each
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
Position 1 Squat Snatch
Repeat with 3 reps of each at 75/55lbs or less
Strength
Every 2 Minutes For 12 Minutes
6 Touch and Go Squat Snatch
Conditioning
AMRAP 12 Minutes
30/22 Calorie Row or Ski
20 Wallballs 20/14lbs
Accessory Work
4 Rounds
400m Run at your 1 mile PR Pace
200m Walk as your rest
Lite
5:00 of movement on Bike, Ski, Row or Run then
4, 400m ME Sprint On Assault Runner, Rest :90 then
4 Rounds of
25 Cal Row or Ski
20 Wall Ball
December 17, 2019
General Warm Up
2 Rounds
:30 HS Hold (freestanding or supported)
20 Air Squats
12 Strict Pull Ups
Mobility/Activation
2x10 Bottoms Up Press
Strength
Strict Press 3x10 Build across sets, maintain speed.
Conditioning
“The Wood Chipper”
50/35 Calorie Bike
40 Toes to Bar
15 Front Squats 205/135lbs
25 HSPU
15 Clean and Jerks 155/105lbs
10 Bar Muscle Ups
15 Power Snatch 135/95lbs
15 Burpee Box Jump Overs 24/20”
Lite Class
Class Warm-up with pull-ups or ring rows then
Class WOD!!!
December 16, 2019
General Warm Up
2 Rounds
20 S-Arm Russian KB Swings
20 Lunge Steps (unweighted)
Mobility/Activation
Pigeon Pose :90/side
Strength
Deadlift
1x6@67.5%
1x5@77.5%
1x4@87.5%
1x1@97.5%
Touch and Go KB Snatch Skill
1x10 S-Arm KB Swings (5/arm)
1x10 S-Arm KB Swings w/ bent arm
1x10 S-Arm Swing, tip KB up
1x10 KB Snatch
Conditioning
AMRAP 14 Minutes
12 KB Snatch 53/35lbs
50' Goblet Lunge 53/35lbs
12 Power Cleans 135/95lbs
50' Goblet Lunge 53/35lbs
Accessory Work
PICK ONE (based upon perceived weakness)
3x10 Double KB Single Leg Deadlift (5/side)
4x15 V-Up Complex
2x20 Banded Chin-ups Choose a band that will allow you to stay unbroken.
Lite Class
Class Warm-up then
75 Sit-up Buy In
5 rounds of
12 DB Snatch each arm
50' Goblet Lunge
12 Power Cleans
50' Goblet Lunge
12 Deadlifts
75 Sit-up Cash Out