Workout of the Day - December 2021 Archive

12/31/21

Shoulder Health: Sup. Row + OH Carry

For Time:

1000m Row

50 Thrusters (45/35)

30 Pullups

750m Row

25 Thrusters

15 Pullups

500m Row

15 Thrusters

9 Pullups

12/30/21

Shoulder Health: Shoulder Stamina

Strength: 6x3 Deadlift

5 RFT:

50 DU

50ft. DB OHWL

12/29/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 5x5 Press ( or 5RM)

5x5 Bench Press (or 5RM)

5x15/arm DB Row

5x8/leg Split Squat

12/28/21

Shoulder Health: 8/arm Turkish Getups

"Extended Elizabeth"

21-18-15-12-9-6-3:

Power Clean (135/95)(95/65)

Ring Dips

12/27/21

Shoulder Health: DB Windmill + Farmer's Carry

For Time:

20 Back Squat (225/155)(135/95)

40 T2B

60/40 Cal Row

12/24/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: 1 RM Front Squat

3 RFT:

500m Row

21 Pushups

12 Strict Toes 2 Rings

12/23/21

Shoulder Health: Shoulder Stamina

For Time:

  • 21 Thrusters (95/65 lb)

  • 21 Pull-Ups

  • 800 meter Run

  • 30 Kettlebell Swings (2/1.5 pood)

  • 30 Pull-Ups

  • 50 Double-Unders

  • 50 AbMat Sit-Ups

  • 400 meter Run

  • 30 Box Jumps (24/20 in)

  • 30 Wall Ball Shots (20/16 lb)

12/22/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 1 RM Bench Press

5000m Row for Time

12/21/21

Shoulder Health: 1-arm DB High Pull + Dip

CrossFit Total

12/20/21

Shoulder Health: Supinated Row + OH Carry

"Fight Gone Bad"

12/18/21

Shoulder Health: 8/arm Turkish Getups

MAXTON

13 RFT:

8 Strict Pullups

26 Box Jumps (24/20)

21 Burpees

12/17/21

Shoulder Health: Supinated Row + OH Carry

2500m Row For Time

12/16/21

Shoulder Health: 1-arm DB Press + C2B Pullups

"Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift (1 1/2 BW)

Bench Press (BW)

Clean (3/4 BW)

12/15/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: Press (5RM or 5x5 @75%+)

20 Min AMRAP:

20 Med. Ball Cleans (20/14)

60 DU

12/14/21

Shoulder Health: Shoulder Stamina

Strength: 6x3 Hang Power Clean or Hang Clean

For Time:

200m Run

21 KB Swings (53/35)

21 HRPU

200m Run

15 KB Swings (53/35)

15 HRPU

200m Run

9 KB Swings (53/35)

9 HRPU

200m Run

12/13/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: Back Squat (5RM or 5x5 @75%+)

7 Min. AMRAP:

7 BJ (30/24)

7 C2B Pullups

12/11/21

Shoulder Health: 1-arm DB High Pull + Dip

GRIFF

For Time:

800m Run

400m Backward

800m Run

12/10/21

Shoulder Health: DB Windmill + Farmer's Carry

Strength: 6x3 Hang Power Clean or HC

20 Min AMRAP:

50 DU

100ft Walking Lunge

100ft Bear Crawl

12/9/21

Shoulder Health: Turkish Getups

Strength: Press (5RM or 5x5@75%+)

"Barbara"

5 Rounds:

20 Pullups

30 Pushups

40 Situps

40 Squats

- 3 Min Rest - 

12/8/21

Shoulder Health: Shoulder Stamina

Strength: 5x10/leg Split Squat

Partner WOD

30 Min AMRAP:

Max Distance Assault Bike

- Switch every minute - 

12/7/21

Shoulder Health: 1-arm DB Press + C2B Pullups

Strength: Back Squat (5RM or 5x5 @75% of 1 RM)

12/6/21

Shoulder Health: Sup. Row + OH Carry

Strength: 5x10 DB Bench Press

15 Min AMRAP:

25 Cal Row

25 GHD Situps

15 Box Jumps (30/24)

12/4/21

Shoulder Health: 8/arm Turkish Getups

DANNY

20 Min AMRAP:

30 Box Jumps (24/20)

20 Push Press (95/65)

30 Pullups

12/3/21

Shoulder Health: 1-arm DB Press + C2B Pullups

JERRY

For Time:

1 Mile Run

2000m Row

1 Miles Run

12/2/21

Shoulder Health: Sup. Row + OH Carry

Strength: 5x8 DB Bench Press

"Karen"

15o Wall Balls for Times

12/1/21

Shoulder Health: 1-arm DB High Pull + Dip

Strength: 5x8/leg Split Squat

15-12-9-6-3:

Power Clean (135/95)115/75)

Bar-facing Burpees