WOD Wednesday 12-29-2021

Make 3 attempts at each of the following:

Max set of toes-to-bars
Max set of ring dips
Broad jump for distance

Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, and time for each to comments.
Compare to 210130.


Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 1,000 meters for time

WOD Tuesday 12-28-2021

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 210804.


Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

WOD Moday 12-27-2021

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.


Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest

WOD Saturday 12-25-2021

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.
Compare to 201225.

WOD Friday 12-24-2021

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

Post reps completed each round to comments.


Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

WOD Wednesday 12-22-2021

Half Collin
3 rounds for time of:

400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.
Compare to 101121 (similar).


Scaling:
Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP

WOD Tuesday 12-21-2021

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots
1 rope climb, 15 ft

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post rounds completed to comments.
Compare to 110827.


Scaling:
Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 wall-ball shots
1 rope climb, lying to standing

♀ 6-lb ball
♂ 10-lb ball

Create your website with WordPress.com
Get started