WODS: Dec 30 – Jan 5

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How To Be Successful

Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.


“Leg Lift Angie by 10s”
For time, broken into 10 sets of 10 reps. Scale movements and reps as necessary.
100 Pullups/Ring Rows
100 Pushups
100 Straight Leg Lifts
100 Squats


A: With a partner, 20 reps each
P1 – Medball rotational slam each side, then 8′ chest pass to P2.
P2 – Burpee during P1 rotational slam.
B: With a partner, 4 trips each
P1 – Low Bear Crawl Medball Push, 40 feet, one hand on ball at all times.
P2 – Backwards Low Bear Crawl, match pace by staying with ball.
C: With a Partner, 30 reps each, 12′ Reverse Lunge medball arc pass – Reverse lunge, use stand-up to power throw – arc to partner.


A: 800m Last Man Burden Carry run as a group, 15# ball
B: 20′ AMRAP with a Partner, only one person may work on the Burpee/thrusters at a time.
30 reps Burpee/DB Thruster
200m DB Carry/Run. One DB per partner, run as a pair – if you outrun your partner, you wait until they’re back before you begin the next round, since they have the other dumbbell.


A:Hang Power Clean review/build to heavy single in 15′.
C: 15′ AMRAP, 3/4 BW Barbell
3 Hang Power Clean
6 Pullups
9 Toes to Bar


A: “CrossFit Total”
Find 1RM with no technical breakdown Strict Press, Back Squat, Deadlift.
If novice, then find 3RM of each with no technical breakdown.


A. 3 rounds w/partner: (complete each round as fast as able)
6 loaded Squats (heavy)
12 steps DB Walking Lunge
25 Wallballs unbroken
rest ~4 min while partner does a round.

B. 5 rounds for time:
10 Pushups
15 Push Balls 20/14 lb to 10’/9’


A. Power Snatch: 4 x 3; rest 1-2 min – ~75%

B. Squat Clean: 2 reps EMOM for 8 min – 80-85%

C. Squat Clean: build to a heavy single


Gymnastics 1
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″”
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″”
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
5/5 Lateral block climb/walk

Gymnastics 2
A: wrist/shoulder prep, 3x,
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″/30″ Standing Tricep stretch with rope

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
FRCN standing hip circle, squeeze a dodgeball or pilates ball between your heel and glute
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″” inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5/5 Lateral Block Climb/Walk”


Conditioning 1
A: Aerobic Prep
B: 15-20 Rounds any Erg
10-15″ RPE 7/8 (HR Zone 3/4)
60″ RPE 5/6 (Recover to HR Zone 2/3 in this time)
If using HR monitor, complete as many rounds as possible with complete recovery in the 60″”. If you fail to recover inside the 60″ after 15 rounds, you are done.
C: 10′ Recovery”

Conditioning 2
A: 10′ Aerobic Prep at RPE 5/6, nasal breathing
B: Choose any erg,
20′ For total distance
Dismount every 250m (row or ski)/500m (C2 Bike)
3 burpees
6 Tuck Jumps
9 Squats
C: 10′ Recovery, Apnea practice

Daily Warm up

General body warm up if you are early to class.

Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

Daily Cool down

Supine Recovery Belly Breathing, 10-15 Breaths
Brettzel, 30″/30″
Down Dog/Cobra/Child’s Pose, 3-5x
Rollout bottom of foot/calf.

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