All Workouts

Thursday 20 December

Buy In

W.O.D

3x
5/5 windmills
8 strict pullups

3rds
1 min max reps
Row cal
DB Push Press
Jumping squats
Abmat situps
Bike cal
Rest 1 min

Post W.O.D.

Roll glutes, tricep stretch

Wednesday 19 December

Buy In

Rope climb skills

W.O.D

Back squat 3x6 75%


12 min AMRAP
10 Front rack lunges 115/75
2 rope climbs

Post W.O.D.

Roll quads
Couch stretch

Tuesday 18 December

Buy In

Banded warmup

W.O.D


2 power cleans EMOTMx8 up to wod weight

1rd every 3 minx6
4 Strict HSPU
6 Power cleans 205/135
8 TTB
100m sprint

Post W.O.D.

Roll glutes/low back

Monday 17 December

Buy In

3x
10 sec bar hang
7 YTA
5/5 windmills

W.O.D

Bar MU monday

50 DB hang CJ 50/35
100 DU
40 Pushups
100 DU
30 cal bike
100 Du
10 Bar MU

Post W.O.D.

Roll lats, tricep stretch

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

Buy In

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.