Wednesday

  10-9-8-7-6-5-4-3-2-1

Power cleans (add weight on even rounds)

Wall balls

Ski/Row 5 cal.

Closer 100 TTB - everytime you stop do 5 slam balls

12 Days of CrossFit

         12 Days of CrossFit 

1 Farmer carry

2 thrusters 

3 power cleans

4 deadlifts

5 burpees

6 pushups 

7 goblet squats

8 alternating thrusters

9 sit ups

10 alternating lunges

11 wallballs

12 Run/row/ski

Saturday

   10-9-8-7-6-5-4-3-2-1

Deadlifts- adding weight on the even rounds

30 DUBS

5 Burpees

12 Days of Crossfit

  12 DAYS OF CROSSFIT

1. Farmer carry

2. SDLHP

3. Thrusters

4. Push press

5. Powercleans 

6. DB snatches 

7. KB Swings

8. Pulls on the rower

9. DUBS

10. TTB

11. Goblet squats

12. Wallballs

————————————-

This one is from 2017

1. Thrusters

2. Box jumps

3. Push press 

4. Hang power cleans (105/155)

5. TTB

6. Push ups 

7. Deadlifts

8. GHD back extensions 

9. KB swings

10. Lunges (10 each leg)

11. Wallballs 

12 Oz Beer

* if you don’t drink do 12 burpees

Good luck 😉

Friday

  Strength: Deadlifts

       EMOM-7

3 reps @ 68% of 1 RM

Conditioning: 3 Rounds

        50 DUBS

12 Powercleans

         12 TTB

Thursday- sled day

  10 Rounds

       Sled push/pull

       Farmer carry (35/53)

       Ski erg

Results

 Sundays wod

Sunday

  Strength 2 options

       Sled push- adding weight each round 

 Or Farmer carry- heavier each round

 Conditioning: E3MOM

       75 Dubs/ singles 

        15 KB swings

         Amrap deadlifts

 Rest 1 minute 

 Continue until you reach 75 deadlifts 

Saturday

    AMRAP- 3 cycles

AMRAP-5

4 pull ups

8 Powercleans

12 squats

*rest 1 minute

     Closer - 10 rounds

6 TTB

10 wallballs

Thursday sled day

          Sled push/ pull

10 rounds for time

 Push sled 25 meters

 Pull back 25 meters

 5 Deadlifts

 Farmer carry treadmill 30 seconds

* add weight after every 2 rounds

Wednesday

  From HQ

           3 rounds for time:

150 DUBS

50 GHD back extensions 

50 Abmat sit ups

Results

   

Sunday- box squats

   Strength: Box squats

 

Saturday

        10 Rounds for time

5 Power cleans (135/95)

10 wallballs

5 calorie row/ski

 Strength: 4 attempts 

Max thruster

Sled day

 

      10 rounds for time

Push sled 25 meters

Pull back 25 meters

5 deadlifts

10 box squats w/ heavy KB

Wednesday HQ