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WODs

December 19-24 (WODs of the Week)

Happy Holidays CrossFit Fam & Friends! Drop ins and visitors are always welcomed!!
Text (714) 801-4991 and let us know when you'll be joining us!

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Monday, December 19, 2016

SWOD
Work up to a heavy 1RM: Back Squat

WOD
AMRAP 15
3 Power Cleans @85% 1RM (slightly heavy)
250m row (15/12 Cal Bike)
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Tuesday, December 20, 2016

SWOD
Build to a heavy, 1RM: Push Press

WOD
21-18-15-12-9-6-3:
Calorie Row (may sub Cal Bike or Ski)
Wall Ball (20/14)
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Wednesday, December 21, 2016

GWOD
Muscle ups (scale: Pull ups)
Ninjas: 8x4 Unbroken

Advanced: 10x3 Unbroken

Intermediate: 16x2 Unbroken

Novice: 30 sets of ONE Muscle Up or Strict Pull Up
*Rest as needed between sets. Pick the most difficult version you can perform successfully.

WOD
10 RFT:

7 SDHP

7 Back Squats

7 Push Jerks

Rx: 95/65 (one weight/barbell for all movements; you can always scale UP or DOWN in weight)
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Thursday, December 22, 2016
Mobility WOD (10 min)
Skill WOD: rope climb technique (10 min)

WOD
10 rounds:
1 legless rope climb (scale: 20’ rope climb with legs or x3 from floor)
3 Strict Presses (AHAP)
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Friday, December 23, 2016

WOD
For time:
27x
Cal row
Burpees
Pull ups
-Rest 3:00-
21x
Cal row
Burpees
Pull ups
-Rest 2:00-
15x
Cal row
Burpees
Pull ups
-Rest 1:00-
9x
Cal row
Burpees
Pull ups
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Saturday, December 24, 2016

“12 Days of Christmas” WOD
Partner/Team (groups of 2 or 3)
Note: you won't wanna miss this one!