dev@biglittlegyms.com

Day 4WOD 201224AM Heats Only!Merry Christmas Eve! Warm-up – Coach’s Choice A. "The 12 Rounds of RedShed CrossFitmas"12 rounds of RedShed CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP!1 overhead squat (ohs)2 power snatch (ps) + 1 ohs3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs4 push press (pp) + 3 sdhp […]

Day 3WOD 201223 Warm-up – Coach’s Choice A1. 20sec row/bike/ski + 8 alternating db hang clean & jerks (50/35) + 10 bjsd… work every 6min, x 5(0:00, 6:00, 12:00, 18:00, 24:00)A2. 10 burpees over db + 8 alternating db power snatch + 20sec row/bike/ski… work every 6min, x 5(3:00, 9:00, 15:00, 21:00, 27:00)B. post WOD

Day 2WOD 201222 Warm-up – Coach’s Choice A. 4 x 250m row every 2minRest to 10:00, then BB. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min15 wall balls @ dotsRest to 22:00, then CC. 4 x 250m row every 2minD. post WOD recovery

Day 1WOD 201221Repeat WOD 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 45 burpees at the end of

Day 1WOD 201221Repeat WOD 181221, WOD 131221 Warm-up – Coach’s Choice A. “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpeesRx’d – 135/95SK – 135/95 + perform 45 burpees at the end of

Day 5WOD 201218 Warm-up – Coach’s Choice Chipper Friday!Goal of today’s training is to choose the movements that you love… don’t get stuck!A. Complete workload @ 90% effort200 double unders – OR – 50 bjsd30 hang squat snatch – OR – 30 hang squat clean… nte 75/5550 wall balls50cal row/ski50 t2b30 ohs – OR – 30 front

Day 4WOD 201217Aerobic Repeats + ROMWOD + Open Gym Warm-up – Coach’s Choice A. 5 x 3:00 row/bike/ski… rest 1min b/t setsB. ROMWOD

Day 3WOD 201216 Warm-up – Coach’s Choice A1. @ 0:00, 3:00, 6:00, 9:00, 12:003 single arm db thrusters (R) + 3 burpees over db + 3 single arm db thrusters (L) + 3 burpees over db… load is athlete’s choiceA2. @ 1:30, 4:30, 7:30, 10:30, 13:306 t2b + 6 hang power cleans… load is athlete’s

Day 2WOD 201215 Warm-up – Coach’s Choice A1. 5-7 pull-ups/ring row @ 0:00, 0:30, 1:00, 1:30A2. 6-8 wall balls @ 2:00, 2:30, 3:00, 3:30… rest to 5:00, then back to A1, x 3(A1 @ 0:00, 5:00, 10:00)Rest to 20:00, then BB. 1 set @ 80-90% effort50 db power snatch… nte 50/3530 bjsd/step-up… nte 24”50 db

Day 1WOD 201214 Warm-up – Coach’s Choice A. 4. 4. 4. 4. 4. – Squat… Athlete’s Choice of back, front, overhead squat… 4 reps @ 42X1 tempo… squat every 3min30sec FLR @ dotsRest to 18:00, then BB. 3 sets @ 90% effort9 dual dumbbell power cleans… nte 50/3512cal row/ski15 barbell push press… nte 115/7550 double unders/100