Day 1
WOD 181224
AM hours only
7am, 8am, 9am, 10am
warm-up – Coach’s Choice
A. "The 12 Rounds of CrossFitmas"
12 rounds of CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!
In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs)
In the 2nd round of CrossFitmas, my coaches gave to me…2 power snatch, 1 ohs
In the 3rd round of CrossFitmas, my coaches gave to me…3 sumo deadlift high pulls (sdhp), 2 power snatch, 1 ohs
In the 4th round of CrossFitmas, my coaches gave to me…4 push press (pp), 3 sdhp, 2 power snatch, 1 ohs
In the 5th round of CrossFitmas, my coaches gave to me…5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 6th round of CrossFitmas, my coaches gave to me…6 kettlebell swings (kbs), 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 7th round of CrossFitmas, my coaches gave to me…7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 8th round of CrossFitmas, my coaches gave to me…8 box jumps (bj), 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 9th round of CrossFitmas, my coaches gave to me…9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch 1 ohs
In the 10th round of CrossFitmas, my coaches gave to me…10 toes to bar (t2b), 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
In the 11th round of CrossFitmas, my coaches gave to me…11 hand release push-ups (hrpu), 10 t2b, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power cleans, 1 ohs
In the last round of CrossFitmas, my coaches gave to me…12 goblet walking lunges, 11 hrpu, 10 t2b, 9 pull-ups, 8 bj, 7 burpees, 6 kbs, 5 squat cleans, 4 pp, 3 sdhp, 2 power snatch, 1 ohs
Day 2
181225
Merry Christmas
Day 3
WOD 181226
warm-up – Coach’s Choice
A. 3 sets @ 90% effort
7 thrusters… barbells nte 95/65
7 pull-ups
7cals – athlete’s choice
rest to 8:00 on timer, then B
B. 3 sets @ 90% effort
5 thrusters… barbells nte 115/75
5 pull-ups
5cals – athlete’s choice
rest to 14:00 on timer, then C
C. 3 sets @ 90% effort
3 thrusters… barbells nte 135/95
3 pull-ups
3cals – athlete’s choice
rest to 20:00 on timer, then D
D. For time… barbells @ 100% of “C”
9-6-3
thrusters
pull-ups
calories
*execute 30 double unders/singles after each completed round
E. post WOD recovery
Day 4
WOD 181227
warm-up – Coach’s Choice
Thursday Partner WOD
Complete workload for time… dumbbells nte 50/35… boxes nte 20”
Partner A – 10 db g2oh + 10 bjsd + 1 wall climb/hrpu
Partner B – row max meters
*Partners switch after triplet is complete
**Wall climbs/hrpu increase by 1 rep after each athlete has completed triplet
***Workout is completed when team reaches 5000m
Day 5
WOD 181228
warm-up – Coach’s Choice
A1. 1:00 – wall balls… rest 1min, then A2
A2. 1:00 – bar-facing burpees… rest 1min, then A3
A3. 1:00 – power cleans (nte 135/95)… rest 1min, then back to A1, x 2
rest to 16:00 on timer, then B…
B. 5 sets for time… capped @ 15:00
wall balls – reps = 60% of best set of A1
bar-facing burpees – reps = 60% of best set of A2
power cleans – reps = 60% of best set of A3
C. post WOD recovery
Day 6
WOD 181229
WOD – Coach’s Choice
