Friday’s WOD:
Category: Deadlift
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December 24, 2016
Saturday’s WOD:The 12 Days Of Christmas: A Christmas Eve Tradition
- 1 Sumo Deadlift High-Pull (75/55 lbs)
- 2 Thrusters (75/55 lbs)
- 3 Push Press (75/55 lbs)
- 4 Power Cleans (75/55 lbs)
- 5 Power Snatches (75/55 lbs)
- 6 Kettlebell Swings (53/35 lbs)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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November 28, 2016
Monday’s WOD:Hero WOD:
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders -
Nov 7, 2016
Monday’s WOD:
Normally “The Seven” is WOD we do on. Veteran’s Day.
This year Veteran’s day falls on a Friday which is usually a more low key kind of day as far as programming goes.
Rather than ending the week with this tribute workout, we will use it to start the week!
- 7 Rounds For Time
- 7 Handstand Push-Ups
- 7 Thrusters (135/95 lbs)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lbs)
- 7 Burpees
- 7 Kettlebell Swings (2/1.5 pood)
- 7 Pull-Ups
W.I.L.D. Horizons CrossFit 