WOD: 

Teams of 2:

15 – 12 – 9x 

Rope Climbs

Stone-to-Shoulder (95/70#)

10FT Plate Push

600M – 400M – 200M Run (Teammates Run Together)

Teammate #1 works on Rope Climbs & Stone-to-Shoulders, while Teammate #2 does 10FT Plate Pushes. 

WOD: 

3 Rounds: 

25M (82FT) Double KB Overhead Walking Lunge (2x35/26#) – AFSAP

1x GHD Sit Ups per lunge steps it takes to complete the 25M 

Based on “CrossFit.com 191225“

Core Stability: 

3 Rounds: 

30s Plank Knee-to-Elbow (on KBs)

30s Pistols (Alternating)

30s Back Extensions w/10s Hold on last rep)

Rest 50s

Core Stability: Focus on Quality. Slow & Controlled Reps.

Weightlifting: 

Snatch 

• @80% (1x3)
• @85% (1x2)
• @90% (1x2)
• @95% (1x1)
• @100% (1x1)

Clean & Jerk 

• @80% (1x3)
• @85% (1x2)
• @90% (1x2)
• @95% (1x1)
• @100% (1x1)

WOD: 

“Rogue Qualifier Workout #4“

6AMRAP: 

3x Box Jump Overs (24/20″)

6x Deadlift (255/175#)

9x Bar Facing Burpees

Strength: 

Overhead Squat

• @80% (1x3)
• @85% (1x2)
• @90% (1x2)
• @95% (1x1)
• @100% (1x1)

Strength Accessories:

10x EMOM (Alternating): 

• (Weighted) Chin Ups (5x3) – Heavy
• DB Floor Press (5x5-8) – Heavy

Endurance: 

2000M Row (Time Trial)

January Nutrition Reset: Do the 2000M Row if you haven’t already. 

If you have done the 2000M Row, you have 2 Options;

• 2000M Ski Erg (Time Trial)
• Row Strokes Hard / Easy 10 – 10 – 20 – 20 – 30 – 30 – 20 – 20 – 10 – 10

Happy Birthday, Jeremy & Eamonn!

Gymnastics: 

10x EMOM (Alternating): 

3-5x Strict L-Sit Pull Ups (Slow & Controlled on Decent)

3-5x Strict Ring Dips (3x Hold in Bottom)

WOD: 

50FT Handstand Walk*

18x DB Snatch (35/25#)

50FT Handstand Walk*

14x DB Snatch (50/35#)

50FT Handstand Walk*

10x DB Snatch (70/50#)

50FT Handstand Walk*

*100FT Bear Crawl as Modification. 

Advanced: DB Squat Snatch

Based off “2020 Mayhem Classic Event #3“

Weightlifting: 

Squat Clean 

• @80% (1x3)
• @85% (1x2)
• @90% (1x2)
• @95% (1x1)
• @100% (1x1)

WOD:

“Fore!”

3x4AMRAP (12 Minutes):

4AMRAP: Clean & Jerk (135/95#)

4AMRAP: Row (Calories)

4AMRAP: Burpees

WOD from Coach Lena. 

WOD: 

“Filthy Fifty” (CrossFit.com 061204)

50x Box Jumps (24/20″)

50x Jumping Pull Ups

50x KB Swings (35/26#)

50x Walking Lunge Steps

50x Knees-to-Elbows

50x Push Press (45/35#)

50x Back Extensions

50x Wallballs (20/14# – 10FT)

50x Burpees

50x Double Unders

WOD: 

10AMRAP: 

10x Double KB Clean & Jerks  (45/26#)

5x Bar Muscle Ups

WOD from Coach Eli.

Core Stability: 

3 Rounds (NFT): 

40x Double KB Flutter Kicks 

30x Mountain Climbers on KBs

20s Low Plank

10x Double KB Turkish Sit Ups

Gymnastics: 

3 Rounds (NFT): 

10x Archer Rows

10-20x Handstand Shoulder Taps (Freestanding if Possible)

WOD:

16AMRAP: 

100M Sandbag Run (70/50#)

16x Sandbag Step Up & Overs (70/50# – 24/20″)

8x Shoot Throughs (w/Push Up & Dip)

WOD: 

“CFWT (2016MAR08)“

12x EOMOM (24 Minutes Total):

3x Power Cleans (185/125#)

6x Pull Ups

9x KB Swings (55/35#)

Score: Fastest & Slowest Time.