Warm Up:
400m Run

Dynamic Stretching

Power/Skill/Sport
Box Jump Ladder
Starting at 5 Box Jumps, on the minute every minute, increase jumps by 1 rep until you can not complete all your box jumps in the full minute. (E.g. 5 Box Jumps on the 1st minute, 6 on the second, 7 on the third, 8 on the fourth and on until you can not complete all reps in the given minute.)

WOD:
“Helen”
3 Rounds for Time of:
400m Run
21 KB Swings
12 Pull Ups

Warm Up:
400m Run

Dynamic Warm Up

Power/Skill/Sport
Resisted Band Sprints
Lateral Resisted Band Runs

WOD:
AMRAP in 12:00
Deadlift x3 (Close to 3RM)
Push Ups x 7

Warm Up:
500m Row

3 Rounds
10 DB Press
10 Squats
10 Sit Ups
10 KB Swings

Power/Skill/Sport
Press & Press Progressions

Shoulder Press
5×5

WOD
For Time:
50 Sit Ups
40 KB Swings
30 Wall Ball
20 Burpee’s
40 Sit Ups
30 KB Swings
20 Wall Ball
10 Burpee’s
30 Sit Ups
20 KB Swings
10 Wall Ball
5 Burpee’s

Warm Up:
400m Run

Dynamic Movement Prep

Power/Skill/Sport
Handstand Holds
&
Overhead Squat Technique

WOD:
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups

Rest 5 minutes

2 Rounds
20 Double Unders
10 CTB Pull Ups
200m Sprint

Warm Up:
400m Run

Dynamic Warm Up

Individualized Movement Prep

Power/Skill/Sport
Tempo Back Squat
4 sets of at tempo of 40X1
followed by max reps of Parallel Dips

WOD:
In Teams of 2
AMRAP in 16:00
x+1 Squat Cleans
5 Pull Ups
15 Push Ups

One person works and completes the full round while the other person rests. X represents the reps completed which will be the same amount as the coinciding round. In other words, in the first round each member will complete 1 squat clean, and in the second round each member will complete 2 squat cleans and so on.

Warm Up:
800m Run

Dynamic Warm Up & Stretching

Power/Skill/Sport

In Teams of Two;
Flamingo Hold & Ball Slam competition
Each partner will drive a dumbbell over the head and balance on the opposite leg. While the one partner is in the flamingo hold their partner will try and complete as many ball slams as possible. They will then switch and repeat. Both partners will complete a flamingo hold from the right and left hand, and will keep a running total of how many total ball slams they completed.

WOD:
Thruster (115/75)
10-9-8-7-6-5-4-3-2-1

Burpee’s
1-2-3-4-5-6-7-8-9-10

Rest 3 minutes.

Run 1 Full Gasser Backwards

Rest 90 seconds

Run 1/2 Gasser Backwards

Rest 30 seconds

Run 1/4 Gasser Backwards

The Seven Foods Experts Won’t Eat

Warm Up:
3 minute jump rope

3 Rounds:
20 Squats
10 Pass Thrus
10 DB Press
5 Supine Snatch Width Grip Pull Ups

Power/Skill/Sport
75 Pull Ups for time:
Lock elbows at the bottom and chin over the bar by any means even if it’s with the band. Every time you come off the bar you owe 5 burpee’s on the spot.

WOD:
Heavy Back Squat
(10-8)5-3-3-3-3

Warm Up:
400m Run

PVC Warm Up (10 of each movement for 2 rounds)
Pass Thrus
Overhead Squat
Muscle Snatch
Snatch Balance

2 Rounds:
10 yard inchworm
10 yard spiderman

Power/Skill/Sport
Muscle Snatch
4×4

WOD:
Tabata the following
Ring Dips
Deadlift (Heavy)
Ring Rows
Lunge Jumps
Sit Ups

Warm Up:
3:00 Jump Rope

3 Rounds:
15 DB Press
10 Lunges
10 Pass Thrus

Power/Skill/Sport
Overhead Press
(8-8)-5-5-5-3-3

WOD:
21-15-9 of:
Push Press (75/55)
Weighted Barbell Lunge (75/55)
Burpee’s

CrossFit Sport will perform the same WOD as above with a slight variation. The lunge will be a jumping lunge, the burpee will include a clapping push up in the burpee. You will rest 60-90 seconds between the rounds of 21-15 and 30-60 seconds between the rounds of 15-9.

The 12 Days of CrossFit-Mas

Warm Up:
400m Run

2 Rounds of:
Squats
Pull Ups
Push Ups

Sport:
Teams consistent of the 3 individuals, each team of 3 must lift a total of 5000lbs. of each of the following movements. Teams can load any amount of weight and perform as many reps as needed in order to accomplish the 5000lb total.
Squat
Push Press
Deadlift

WOD:
The 12 Days of CrossFit-Mas
In Teams of 2

Workout is performed much like singing the 12 Days of Christmas. You start with the 200 meter Run, and then perform 2 lunges and another 200 meter run. Then 3 Handstand Push Ups, 2 Lunges and 1 200 meter run. You will continue all the way until you run the 12 shuttle runs and all the way back down to 1 200 meter run.
In your teams you are not allowed to advanced to the next exercise until you and your partner have completed all the reps of the current exercise.