The silly season has begun…
Here is a great video from Dani Spies at Clean and Delicious talking about tips for healthy eating over the holiday period… Some great tips… Enjoy watching
Strength-
In pairs, complete in Indian File for time:
Row 1000m
15 Burpee Box Jump-Overs (20″/24″)
30 Pull-Ups
60 Kettlebell Swings (24kg/32kg)
Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
In pairs, complete in Indian File for time:
Run 800m
15 Burpee Box Jump-Overs (20″/24″)
30 Pull-Ups
60 Kettlebell Swings (24kg/32kg)
Partner B does not start the run until Partner A has completed it and so on.
Post results to the comments
Strength-
Every 2 mins, for 12 mins (6 sets):
Deadlift x 6 reps @ 65-70%
Followed by-
AMRAP 12 Min:
8 Single-Arm Kettlebell Deadlifts (16/24kg – left arm)
8 Single-Arm Kettlebell Swings (16/24kg – left arm)
16 Overhead Walking Lunges (16/24kg – left arm)
8 Single-Arm Kettlebell Deadlifts (16/24kg – right arm)
8 Single-Arm Kettlebell Swings (16/24kg – right arm)
16 Overhead Walking Lunges (16/24kg – right arm)
Post results in the comments
Strength-
Four sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 1 Min
Reverse-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 1 Min
Followed by-
Four rounds for time:
200m Run
15 Push-Ups
200m Run
15 Push Press (30kg/42.5kg)
** KIds CrossFit @4:15PM**
Every 2 mins, for 14 mins (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%
Followed by-
AMRAP 12 Min:
12 Front-Racked Kettlebell Front Squats (16/24kg KBs)
9 Toes to Bar
6 Burpees
**Junior Teens @4:15pm**
Strength-
Take 15 mins practicing Handstand Hold Progressions
- Handstands/Handstand Holds/Handstand Push Ups/Strict Handstand Push Up
Followed by-
Two sets for max reps of:
90 seconds of Assault Bike for Cals
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Rowing for Cals
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
then:
EMOM, for 6 mins:
Min 1 – 8-10 Supine Ring Rows @ 2111
Min 2 – 45 Second Plank Hold
Post results to the comment
**Senior CrossFit @4:15pm**
Strength-
Spend 10-15 mins working on tech and warming up your power clean.
Followed by-
Every 8 mins, for 32 mins (4 sets) for times:
200m Run
8 Power Cleans (60kg/80kg)
500m Row
20 Pull-Ups
Post results to the comments
Every 2 mins, for 16 mins (4 sets) of:
Station 1 – Dumbbell Strict Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps
then:
Five rounds for time of:
40 Double-Unders
10 Dumbbell Hang Cleans (15kg/22.5kg)
10 Dumbbell Push Presses (15kg/22.5kg)
Post weights and times to comments.
In teams of two, complete three rounds for time of:
800m Run (partners must run together)
60 Power Snatches (30kg/42.5kg)
40 Overhead Squats (30kg/42.5kg)
20 Bar-Facing Burpees
Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.
Post times to comments.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs/DBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight
then…
4 Sets for Max Reps of:
1 Min Max KB Swings
1 Min Max 10m Shuttle Runs
1 Min Max Handstand Push Ups
1 Min Rest
Post weights and reps to comments.
**Cross Fit Kids @4:15pm**
WOD-
Every 2 mins, for 30 mins (3 sets) of:
Station 1 – 400m Row
Station 2 – 10 Renegade Rows (15kg/25kg)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 16/24 Cals of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (20″/24″)
Station 5 – 1 Min of Front Leaning Rest on Rings
Post results to the comments
**Junior Teens @4:15pm**
WOD-
The Three Wise Men Tribute
“Jeremy”
AMRAP in 4 mins of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 57kg/84kg, RX = 42.5kg/60kg, Scaled = 30kg/42.5kg)
Rest 2 mins, and then…
“Ben”
AMRAP in 4 mins of:
10 Power Cleans
20 Pull-Ups
(Elite = 57kg/84kg, RX = 42.5kg/60kg, Scaled = 30kg/42.5kg)
Rest 2 mins, and then…
“Beau”
AMRAP in 4 mins of:
15 Box Jump-Overs
30 Wall Balls
(Elite & RX = 20”/24”; Scaled – 20”/24” Step-Overs Allowed)
(Elite & RX = 6kg/10kg; Scaled – 4kg/6kg)
Post results to the comments
**Senior Teens @4:15pm**
Strength-
Every 2 mins, for 14 mins (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%
Followed by-
For time:
400m Run
40 Walking Lunges with Kettlebell Farmer’s Carry (16kg/24kg)
20 Toes to Bar
400m Run
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400m Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar
Post results to the comments
Strength-
Hang Power Clean & Jerk
3 – 3 – 3 – 3 – 3
Followed by-
In teams of two, partners will alternate complete rounds, and work through 30 Min AMRAP:
15 Calories of Rowing
12 Deadlifts (47.5kg/70kg)
9 Hang Power Cleans (47.5kg/70kg)
6 Shoulder to Overhead (47.5kg/70kg)
Post results into the comments
Strength-
Spend 15-20 Mins building up to a heavy 3 rep Power Snatch
Followed by-
12 Min AMRAP:
5 Power Snatch (42.5kg/60kg)
25 Double Unders
1 Muscle Up/C2B/Pull Up
After each round is completed add an extra muscle up/C2B/Pull up. Don’t mix movements – choose one that will challenge you but is achievable and stick with that.
Post results to the comments
WOD-
EMOM, for 30 mins (6 sets) of:
Min 1 – 8 Deadlifts @ 65-70% of 1-RM
Min 2 – 16 Walking Lunges with Farmer’s Carry (24/32 kg KBs)
Min 3 – 24 Band Pull-Aparts
Min 4 – 12 Parallette Shoot-Throughs
Min 5 – 30-Second Front Leaning Rest on Rings
Post results to the comments
**Kids Cross it @4:15pm**
Strength-
Every 2 mins, for 16 mins (4 sets of each):
Station 1: Handstand Walk x 10m OR Handstand Push Up x 5-10 reps
(Change to suit individual needs & skill level)
Station 2: L-Sit x 45-60 seconds (accumulated)
Followed by-
For time:
50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (15kg/22.5kg)
10 Bar Muscle-Ups
Post results to the comments
***Junior Teens @ 4.15pm***
Take 20 mins to build to today’s 1-RM Front Squat
Then:
Three rounds for time of:
Run 400m
8 Front Squats
Barbell starts from the ground – no racks. Aim to use a weight so the load is between 75-80% of your 1-RM Front Squat
**Senior Teens @ 4:15pm **
Strength-
Every 2 mins, for 16 mins (8 sets) of:
Split Jerk x 1 rep
Start at 70% and build to today’s heavy single.
Followed by-
10 Min AMRAP:
30 Double-Unders
10 Burpees Over the Barbell (lateral)
10 Push Presses (42.5kg/55kg)
Post results into the comments
I LOVE SWEET POTATO!!!
Why not try it for breakfast???
Watch this video from Dani Spies and give it a try… Enjoy