Workout of the Day - December 2017 Archive

12/30/17

Perform 10 Rounds of each, completing as many reps as possible:

30 Seconds T2B
- Rest 30 seconds
30 seconds of dips
- Rest 30 seconds
30 Seconds of BW DL
- Rest 30 seconds
30 Seconds of HSPU
- Rest 30 seconds

12/29/17

Strength: 1RM Front Squat

4 RFT:
400 M Run
30 Push Press ( 65/45)
20 Jumping C2B Pull-ups

12/28/17

15 Minute AMRAP:


50ft Handstand Walk
15 Burpees 
30 Alternating Pistols

12/27/17

CrossFit Total


1RM Back Squat 
1RM Press 
1RM Deadlift

12/26/17

Strength: 1RM Bench Press

12 Minute AMRAP:

20 Pull-ups
30 Calorie Row
60 OHS (45/35)
30 Box Jumps (24/20)
20 GHD Sit-ups

12/23/17

Strength: Make-up Day

3 RFT:
400 M Run
12 Power Snatch (115/85)
6 Bar Muscle-ups

12/22/17

Strength: Back Squat (10 Reps @80% of 1RM)

3 RFT:
30 T2B
21 G2O (95/65)
 

12/21/17

Strength: Bench Press (10 Reps @80% of 1RM)

3 RFT:
100ft Walking Lunge
50 Squats
50 GHD Hip Extensions (Good mornings)

12/20/17

Snatch
1-1-1-1-1
Clean & Jerk 
1-1-1-1-1

12/19/17

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

- 1 Min Rest - 

12/18/17

Strength: Front Squat (10 reps @80% of 1RM)

3 RFT:
30 HR Pushups
21 OHS (95/65)(65/45)

12/16/17

IMCF Christmas Party WOD - The 12 Days of Christmas

1 Man Maker (45.35) 

2 Power Cleans (75/55) 

3 Push Press (75/55) 

4 GHD Situps 

5 Golden Ring Dips 

6 Boxes Jumping (24/20)  

7 Squats a Thrusting (75/55)

8 Kettlebells Swinging (53/35)

9 Lunges Walking (45/35# plate)

10 Bar Facing Burpees

11 Toes to Bar

12 Calories Rowing

12/15/17

Strength: Back Squat (10 Reps @75% of 1RM)

50-40-30-20-10:
KB Swings (53/35)
(Ab-mat) Sit-ups

12/14/17

Strength: Press (10 Reps @75% of 1RM)

For Time:
20 Deadlifts (225/155)
20 Toes to Bar
200 Double Unders
30 Alternating Pistols
30 Goblet Squats (53/35)
60 Calorie Row

12/13/17

Strength: Bench Press (10 Reps @75% of 1RM)

Partner WOD (Athletes can break up moves however they want)
42-30-18:
Box Jumps (24/20)
Thruster (95/65)(65/45)

12/12/17

Strength: Single Leg DL (4 Sets of 8 Reps)

GARRETT
3 RFT:
25 Ring HSPU
25 L-Pullups

12/11/17

Partner WOD:
2:00 Max Distance Row (Both athletes must row)
8:00 to establish 2 Clean and 1 Jerk Max

12/9/17

Strength: Make-up Day

 

15 Minute AMRAP:
250 M Row
10 Push Press (155/115)
20 GHD Sit-ups

12/8/17

Strength: Bench Press 10 Reps @ 70% of 1 RM

"DB Fran"
21-15-9:
DB Thrusters
Pullups

12/7/17

Strength: Front Squat 10 Reps @70% of 1 RM

20 Minute AMRAP:
25ft OHWL (95/65) (45/35)
8 Burpees
25ft OHWL
8 Toes to Bar

12/6/17

Strength: Press 10 Reps @70% of 1 RM

8 Minute AMRAP:
Ascending by 3 reps each round
3 Deadlift (225/115)
3 Box Jumps (24/20)

12/5/17

COFFLAND
Hang from pull-up bar for 6 minutes
Each time you drop, 
800 m Run
30 Pushups

12/4/17

Strength: Back Squat 10 reps @70% of 1RM

42-30-18:
Wall Ball (20/14)
GHD Sit-ups

12/2/17

VIOLA
20 Minute AMRAP:
400 M Run
11 Power Snatches (95/65)
17 Pull-ups
13 Power Cleans (95/65)

12/1/17

Tabata Back Squat (95/65)
- Rest 1 Minute
Tabata L-Sit
- Rest 1 Minute
Tabata Ring Rows
- Rest 1 Minute
Tabata Handstand Hold
- Rest 1 Minute
Tabata Row

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