All Workouts

Friday 20 December

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Tabata Partner plank patty cake

30/20/30

Couch stretch

W.O.D

Team Fran

42-30-18

Thrusters 95/65
Pullups

One person runs a 200 while the other works

Post W.O.D.

Mash quads/roll lats

Thursday 19 December

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TGU+windmill 10 each side

Roll lats

W.O.D

Sumo Deadlift 5-5-5-5-5(find 5rm)
Ring dips 3x10
Pullups 3x10

Add weight to the dips and pullups if applicable

Tabata Row

Post W.O.D.

Mash quads and roll chest

Wednesday 18 December

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3 sets
10 Strict pullups
10 sotts press
10 Wall squats

Couch stretch

W.O.D

Low hang snatch 10 min

5 rounds
400m run
2 Low hang snatch+3 overhead squats
10 Strict Knees to elbows

Post W.O.D.

Lacrosse ball deltoid/biceps

Tuesday 17 December

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Alternate
Handstand hold+shoulder touch
Hollow rocks

Banded Hamstring floss

W.O.D

Shannon 402!

100 Air squats
50 Abmat situps
50 Ball slams 40/30
50 Push press 95/65
50 Russian swings 70/53
50 Double unders 24/20
50 Jumping Lunges
2 Wall walks

Post W.O.D.

Lacrosse ball upper back

Monday 16 December

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3 sets
10 Ring dips
Broad Jump

Lateral band hip opener

W.O.D

"Post Christmas party Shakedown"

3 Rds

7 Power cleans 165/95
15 Back squats 165/95

at the 12 min mark

5 rounds

15 wall balls 20/12
10 toes to bar

Post W.O.D.

Roll lats

Friday 13 December

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Tabata hollow rocks

lateral hip opener
Floss hamstrings

W.O.D

"CrossFit Total"

Find 1 rm of

Back Squat
Press
Deadlift

Post W.O.D.

Get ready for the Christmas party tomorrow!

Thursday 12 December

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3 sets
10 Pullups
Inchworm
Perfect stretch

W.O.D

4 rounds
400m run
1k Bike
500m row

Post W.O.D.

Rest of class on mobility-CrossFit Total tomorrow!!!!

Wednesday 11 December

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3 sets
L-sit 3x30 sec
10 sotts press


Lateral hip opener

W.O.D

5 min AMRAP 3 min Restx3 sets
5 Power snatch 155/110
5 Over head squat 155/110
5 Box Jumps 30/24

Post W.O.D.

Couch stretch
Roll bicep&deltoid with lacrosse ball

Tuesday 10 December

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3 sets
3 Wall walks
Broad jump
10 wall squats

Mash quads and roll chest

W.O.D

Front squats 5x5 80%
Good Mornings 3x6
Ring dips 3x10
1 mile for time

Post W.O.D.

Roll calves and hamstrings

Monday 9 December

Buy In

3 sets
20 Pushups
10 Strict Pullups
Inchworm

W.O.D

3 Power clean EMOTMx6 min

15 min AMRAP

7 Power cleans 135/95
7 burpee box Jumps 20/12
7 Burpee wall balls 20/12

Post W.O.D.

Roll hams and quads with bar