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Day 1WOD 191209 warm-up – Coach’s Choice A1. 3 x 1 set every 2:30 of:5 unbroken power cleans @ 80% of 6RM (from 191203) + 15 wall balls(work @ 0:00, 2:30, 5:00)A2. 3 x 1 set every 3min of:5 unbroken power cleans + 15 walls ballsbuild bar each set… establish 5RM(work @ 8:00, 11:00, 14:00)rest […]

Day 5WOD 191206 warm-up – Coach’s Choice A. AMRAP 20:00 @ 80-90% effort… barbells nte 135/9515 deadlifts12 hang power cleans9 shoulder to overhead6 burpees over bar*execute 1-2 rope climbs every 2minB. post WOD recovery

Day 4Partner WOD 191205 warm-up – Coach’s Choice A. AMRAP 10:005 pull-ups10 push-ups15 squats-One athlete on the AMRAP, one athlete on an apparatus accumulating calories-Athletes switch every round of AMRAPrest 5:00, then BB. AMRAP 10:00partner 1 – 10cal row/bike/skipartner 2 – 10 db g2oh… 50/35C. post WOD recovery

Day 3WOD 191204Bring-A-Friend warm-up – Coach’s Choice A. AMRAP 6:009 russian kb swings12 step-ups15 double unders/25 singlesrest to 9:00 on timer, then BB. AMRAP 6:0015 burpees12 overhead lunges9 kb sdhprest to 18:00 on timer, then CC. AMRAP 6:009 russian kb swings12 step-ups15 double unders/25 singlesrest to 26:00 on timer, then DD. AMRAP 6:0015 burpees12 overhead

Day 2WOD 191203 warm-up – Coach’s Choice A. 5 x 1 set every 3min of:6 unbroken power cleans + 15 wall ballsbuild bar each set… work toward 6RM power clean(work @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 80-90% effort18cal/15cal row/ski6/6 single arm db shoulder to overhead… nte

Day 1WOD 191202 warm-up – Coach’s Choice A1. 6 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 10 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 11:00 on timer, then BB. EMOM 6:00odds – AMRAP 30sec –

Day 1WOD 191202 warm-up – Coach’s Choice A1. 6 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 10 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:30, 7:00)rest to 11:00 on timer, then BB. EMOM 6:00odds – AMRAP 30sec –

Day 5WOD 191129Repeat WOD 181123, 171124, 161125AM Heats only… 7, 8, 9, 10 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots,

Day 3WOD 191127 warm-up – Coach’s Choice A1. Work @ 0:00, 6:00, 12:00, 18:00, 24:00… barbells nte 95/655 t2b + 7 hang power snatches + 8cal/6cal Assault BikeA2. Work @ 3:00, 9:00, 15:00, 21:00, 27:00… barbell nte 95/6510cal/8cal row + 7 shoulder to overhead + 5 burpees over barB. post WOD recovery

Day 2WOD 191126 warm-up – Coach’s Choice A. EMOM 10:00evens – 6 dumbbell step-ups, total reps, alternate legs… 2 risers or bumpersodds – power clean cluster, 2. 2. 2 – step over bar @ dots@ 10:00 on the timer, execute 50 burpeesrest to 18:00 on timer, then BB. EMOM 10:00evens – 6 dumbbell deadliftsodds –