All Workouts

Friday 14 December

Buy In

Wall ball relay
3x
7 Plate raises from squat
7 kang squats
5/5 lat lunges

W.O.D

Power clean+thruster EMOTMx8

"CrossFit Coronado Conditioning Test"

EMOTM until failure
1-1 thruster 95/65
2-2 burpees
3 3 thrusters
4: 4 burpees
Once you fail, scale the reps 1/2 and continue until the last person finishes!

Post W.O.D.

Roll VMO

Thursday 13 December

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Game

W.O.D

3x
10 Dips
8/8 sing arm DB row

"Michael Does a Triathalon"
1k Row
50 Abmat situps
50 superman back ext
1.2 Bike
50 abmat situps
50 Superman back ext
800m run
50 abmat situps
50 superman back ext

Post W.O.D.

Couch stretch

Wednesday 12 December

Buy In

Tabata hollow rocks
Bear complex w/ bar
Front rack mobility

W.O.D

Barbell cycling skill work:
Deadlift+HPC+PJ EMOTMx8

"DT"
5rds

12 Deadlift 155/105
9 Hang power cleans
6 Push Jerks

Post W.O.D.

Roll glutes and low back

Tuesday 11 December

Buy In

3x
Bike 45 sec
Roll quads
sampson stretch

W.O.D

3 sets
5 Front squat 2ct hold 70-75%
8/8 BSS

3rds
400m run
25 wallballs 20/14
15 KBS 70/53
10 Ring Pushups

Post W.O.D.

Roll quads

Monday 10 December

Buy In

Dbl under relay
3x
5/5 windmill
7 kang squats
7 snow angels

W.O.D

2 power snatch+1 OHS EMOTMx8

12 min AMRAP
12 OHS 115/75
40 DU
12 TTB
40 DU

Post W.O.D.

Roll lats

Saturday 8 December

Buy In

W.O.D

"Napalm"

Teams of 2
20 min AMRAP
100 Wall balls 20/14
40 pullups
50 DB snatch 50/35
50 cal bike/row
Max rds in remaining time:
8 squat cleans 155/105
40 DU

Post W.O.D.


Friday 7 December

Buy In

3x
sampson
10 pass throughs
7 kang squats

W.O.D

Pistol skills-10 min

15 min AMRAP
12 OHL 95/65
12 pushups
12 plyo jumps lat over bar
50m front rack 1x70/53

Post W.O.D.

Roll quads+couch stretch

Thursday 6 December

Buy In

DU skills

W.O.D

3x
10 seated DB press
15-20 GHD situps

100DU
20 DL 185/125
5 Rope climbs
100 DU
15 Deadlift 185/125
4 Rope climbs
100 DU
10 Deadlift 185/125
3 rope climbs

Post W.O.D.

Roll glutes and low back

Wednesday 5 December

Buy In

Banded warmup
Front rack stretch

W.O.D

Front squat find 3rm

3rds
12 Thrusters 105/70
12 Pullups
15 slam balls 40/30

Post W.O.D.

Roll quads

Tuesday 4 December

Buy In

3x
5/5 windmills
5/5 single arm OHS

W.O.D

12 min ARMAP rest 4 minx2
20/15cal bike/row
20 DB snatch 50/35
10 TTB
20/15 cal bike/row
20 DB squats
10 TTB
20/15 cal bike
20 DB push press
10 TTB
Max cal bike/row

Post W.O.D.

Roll lats/low back