LAST PARTNER WOD OF 2017

PARTNER WOD:

IN TEAMS OF 2 WITH A 40 MIN TIME CAP:

FOR TIME:

10-20-30-40-50 REPS OF:

POWER CLEANS (95/65)

BURPEES OVER BAR

THRUSTERS

TOES TO BAR

LAST FRIDAY OF 2016!

WOD:

FOR TIME:

50 CALORIE ROW/BIKE

10 RUSSIAN KBS (53/35)

40 CALORIE ROW/BIKE

20 KBS

30 CALORIE ROW/BIKE

30 KBS

20 CALORIE ROW/BIKE

40 KBS

10 CALORIE ROW/BIKE

50 KBS

REST 3:00

– THEN –

RUN 800 METERS

BACK SQUAT/ROMANIAN DEADLIFT

STRENGTH:

10 MIN EMOM:

3 BACK SQUAT

– SUPERSET WITH –

3 RDL's 

WOD:

100 WALL BALL SHOTS (20/14)

– THEN –

5 RFT:

10 GOBLET SPLIT SQUATS (53/35)*

10 RDL'S (135/95)

20 DOUBLE UNDERS

– THEN –

100 WALL BALL SHOTS 

*5 each leg

SEATED BOX JUMPS

STRENGTH:

SEATED BOX JUMPS (20 TOTAL REPS)

WOD:

“FIGHT GONE BAD STYLE”

3 ROUNDS OF:

1. AMERICAN KBS (53/35)

2. DOUBLE UNDERS 

3. AIR SQUATS

4. PRONE KB DRAG (53/35)

5. ROW (CALORIES)

– In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"12 DAYS OF CHRISTMAS"

WOD:

" 12 DAYS OF CHRISTMAS"

FOR TIME:

1 – SUMO DEADLIFT HIGH-PULL (75/55)

2 – THRUSTERS 

3 – PUSH PRESS

4 – POWER CLEANS

5 – POWER SNATCHES

6 – AMERICAN KBS (53/35

7 – PULL-UPS

8 – KNEES TO ELBOW

9 – BOX JUMPS (24/20)

10 – DOUBLE UNDERS

11 – BURPEES

12 – OVERHEAD LUNGES (45/25)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

There are many variations of this WOD (aka: "12 Days of CrossFit). The one above is one of the originals from Snoridge CrossFit.

PUSH PRESS/FEET ELEVATED RING ROW

STRENGTH:

10 MIN EMOM:

PUSH PRESS (1, 2, 3, 4… ETC.)

– SUPERSET WITH –

FEET ELEVATED RING ROW(S) (1, 2, 3, 4… ETC.)

* Start with 1 rep of both the push press (push press weight remains the same throughout) feet elevated ring row and add 1 rep each minute until unable to complete. For example:

0:00 – 1:00 – 1 push press @ self-determined weight & 1 feet elevated ring row

1:00 – 2:00 – 2 push presses & 2 feet elevated ring rows

2:00 – 3:00 – 3 push presses & 3 feet elevated ring rows

… etc.

WOD:

4 MIN AMRAP:

5 SHOULDER TO OVERHEAD (135/95)

10 PULL-UPS

15 DOUBLE UNDERS

– REST 1:00 –

4 MIN AMRAP:

5 SHOULDER TO OVERHEAD (145/105)

10 PULL-UPS

15 DOUBLE UNDERS

– REST 1:00 –

4 MIN AMRAP:

5 SHOULDER TO OVERHEAD (155/115)

10 PULL-UPS

15 DOUBLE UNDERS

"COE" – HERO WOD

SKILL:

PISTOLS (3X6 EACH LEG)

WOD:

"COE"

10 RFT

10 THRUSTERS (95/65)

10 RING PUSH-UPS

Army Sgt. Keith Adam Coe, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

DEADLIFT/BENCH PRESS

STRENGTH:

8 MIN EMOM:

3 DEADLIFTS (1.5X BODYWEIGHT)

3 BENCH PRESS (.75 BODYWEIGHT)

WOD:

FOR TIME:

15-12-9-6-3

POWER SNATCH (95/65)

BOX JUMP (30/24)

HANDSTAND HOLDS

SKILL:

HANDSTAND HOLDS – 3 ATTEMPTS TO FIND MAX HOLD AGAINST WALL

WOD:

200 METER SINGLE ARM FARMERS CARRY (53/35)

– THEN –

50 AMERICAN KBS (53/35) 

40 SINGLE ARM KB THRUSTERS (20L/20R) 

30 DOUBLE UNDERS

20 V-UPS

10 BURPEES

20 V-UPS

30 DOUBLE UNDERS 

40 SINGLE ARM KB THRUSTERS (20L/20R)

50 AMERICAN KBS

– THEN –

200 METER SINGLE FARMER’S CARRY