wod

CrossFit and Intensity Programming – Week of 12.24.2018

By 12/23/2018 No Comments

CrossFit

Monday

12 Days of Christmas
(Follow like the song)

1 Thruster (115,95,75/75,65,55)
2 Push Jerk
3 Hang Squat Clean
4 Front Squat
5 Ring Row
6 Push Ups
7 Pull Ups
8 KB Swings
9 Burpees
10 Box Jumps
11 Wall Ball
12 Cal Bike

Regular morning schedule 
No 4pm, 5pm, 6pm, 7pm Classes


Tuesday

The gym will be closed. Enjoy the holiday.

(If you need to sweat…eat 10 pounds of red meat and do Death by 10m.  Have fun.)


Wednesday

1. 12 mins for quality of:
12 Strict Pull-ups with 3 sec negative
12 Strict dips with 3 sec negative

2. 10 min AMRAP Of:
15 OH Squats (95-75-45/65-45-35)
50 DU


Thursday

1. Back Squats: 5 x 3, all sets at 85% (15mins)

2. 21-15-9 reps for time (9 min cap)
Deadlift (255-215-185/175-135-105)
Burpee Box Jumps (24/20)


Friday

1. Every 90 secs x 9 sets (12 mins)
1 Power snatch from below knees + 1 power snatch + 1 OH squat. First set at 50% of 1 rep snatch, building.

2. For Time (12 min cap)
500m Run, then
40-30-20-10 reps of
KB Swings (70-50-35/50-35-25)
Wall Ball


Saturday

Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

12 Days of Christmas
(Follow like the song)

1 Thruster
2 Push Jerk
3 Hang Squat Clean
4 Front Squat
5 Ring Row
6 Push Ups
7 Pull Ups
8 KB Swings
9 Burpees
10 Box Jumps
11 Wall Ball
12 Cal Bike

Regular morning schedule 
No 4:30pm, 5:30pm, 6:30pm classes


Tuesday

The gym will be closed. Enjoy the holiday.

If you need to sweat, slam 2 pounds of potato salad + 10 Ex-Lax and hold it for as long as possible. Maybe challenge a family member. Good times!


Wednesday

Program #1
27-21-15-9
Weighted Box Step-ups
See-Saw Strict Press (total; 2x DB/KB)
Slam Ball Squat Clean+Slam
**EVERY 2 min = 8 Burps

Program #2
400m Run
50 TRX Knee Tucks
200m Backward Run
40 Box Jumps
300m Run
30 KB Swings
100m Backward Run
20 Burpees
200m Run
10 Toes to Bar


Thursday

Program #1

10 Min AMRAP
200m Run
15 Push Press
15 Goblet Squats
15 KB Swings

Program #2
9 Min AMRAP
10 Power Cleans
40 Mountain Climbers (total)
20 See-Saw Bentover Rows
40 Double Unders

Program #3
EMOM
Odd: 25 KB Swings
Even: 20 Hollow Rocks


Friday

Program #1
4 Rounds, 3:00 Intervals
10 Shoulder to Overhead
10 Box Jumps
Max Calorie Row or Bike
* Rest 90sec between rounds *

Program  #2
2 Rounds
500m Row
25 Medball Clean
15 Pull-ups


Saturday

Program #1
21-15-9
Lateral KB Swings (L+R=1)
Toes to Bar
RIGHT INTO…
9-15-21
Burpee Box Jump Overs
Calorie Bike/Row

Program #2
30 DB Snatches (L+R=2), Then…
21-15-9
Front Squats
Push-ups
*100m Run after each complete set F.S. and Push-ups*


Sunday

Program #1
30 Minute AMRAP
10 Tire Flips + Jump Through
100m Straight Arm Sled Pull
50m Left/50M Right Suitcase + Front Rack Carry
100m Run
20 Hand Release Push-ups

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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