Wods

12/31/2018

12-31-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Tower Race!

*Work up a sweat by completeing the puzzle! First team to finish wins!

Work Capacity

Metcon (Time)

With a Partner:

4 Rounds:

150 Double Unders/300 single unders

30 Power Cleans 95/75

40 Sit-ups

50 Cal Row
*split work as desired


12/28/2018

12-28-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

2 sets:

250m Row

8 push up

10 Band Pull Apats

20yd 1a Waiter Walk each

Then

45s Saddle stretch

30s Archer stretch

Strength

Metcon (Weight)

Every 2 mins x5:

5 Bench Press

10 1A KB Row Each
Build in weight for bench to find a moderate to heavy 5.

Work Capacity

Metcon (No Measure)

3-4 rounds not for time:

8 RFESS each (40X0)

10 BB RDL (40X0)

12 St. Leg Sit Up


12/27/2018

12-27-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

5 Broad Jump

10 Ring Rows

10 Pvc Pass Throughs

5 Side Plank w/ rotation

then

30s Lizard Stretch each

45s Deep Squat Hold

Gymnastics

Metcon (AMRAP – Reps)

8min EMOM:

ODD: 2 C2B + 2 Pull Up + 2 T2B

Even: Max Double Unders

Work Capacity

Metcon (AMRAP – Rounds and Reps)

3x 4min AMRAPS:

15/13 Cal Bike

12 Box Jump Over

9 KBS 53/35

4min Rest


12/26/2018

12-26-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

12 round Alt. Tabata:

Push Up

Ski Jump

Hollow Hold

Air Squat

Then

30s childs pose

30s pigeon stretch each

Work Capacity

Metcon (Time)

4 rounds for time:

21/18 Cal Row

15 Deadlift 95/75

9 Thruster 95/75

Core Conditioning

Metcon (No Measure)

3 sets:

10 Ring Body Saws

40yd 1A KB rack Carry


12/24/2018

12-24-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

Thunderdome!!!

Work Capacity

12 Days of Christmas! (Time)

1 Power Snatch, 95/65

2 Burpee Box Jump Over , 24/20

3 Shoulder to Overhead, 95/65

4 T2B

5 Hang Power Cleans 95/65

6 HSPU

7 Front Squats 95/65

8 Butterfly Sit ups

9 KBS, 53/35

10 Wall Ball 20/14

11 Alt. OH Plate Lunges (11 each side) 45/25

12 Alt. DB Snatch 12 (each) 50/35
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, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.


12/21/2018

12-21-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 KB Goblet Lunge 44/26

30s Ring Push Up Hold

15 Good Mornings

then

30s Seated Cross shin fold each

30s Scorpion Stretch each

Strength

A1: Back Squat (12EMOM, ODD x 3reps @79%)

A2: 2KB Alt SH Press (12EMOM, Even x 16 total)

non working arm stays in rack position

Work Capacity

Metcon (No Measure)

4 sets nft:

10 Floor BB Hip Lift

12 Ring Tricep Ext.

60yd SB Zercher Carry


12/20/2018

12-20-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

10 RBPA

7 Shotguns + 10s Hold

15s-30s Bar Hang

then

30s HOH Childs Pose each

8 Deep Squat w/ Raise each

Gymnastics

Metcon (No Measure)

10 min emom:

Odd: 3 Pull Up + 3 T2B

Even: 16 Box Pike Shoulder Taps

Scaled:

Odd: 5 Ecc. Pull Up + 5 K2C

Even: Pike Shoulder Taps (floor)

Work Capacity

Metcon (AMRAP – Rounds)

18min AMRAP:

500m Row

20 Box Step Overs 24/20

25 Push Press 45/35


12/19/2018

12-19-2018

CrossFit Hidden Pond Park – CrossFit

Warm Up

Warm-up (No Measure)

3 Sets:

5 Push Up + Inch worm

12 KB RDL 53/35

15 RB Face Pull

20 OH KB DeadBugs

Strength

Deadlift (1×5 @78%, 2×5 @83%, 2×3 @88%)

Work Capacity

Metcon (Time)

3 Rounds for time:

50 Double Unders

9 Power Cleans 135/95

12 HR Push Up

15 Air Squats


12/17/2018

12-17-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

3 sets:

400m Bike

10 Goblet Squats

8 Scap Pull Ups w/ 3s Hold

then

30s Lizard Stretch each

30s Wrist Stretch

Strength

Front Squat (2 x 3 @ 82%, 2 x 3 @ 85%, 1 x 3 @ 88%)

Work Capacity

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

7 KB Squat Snatches each arm 53/35 (Not Alt)

10 Butterfly Sit Ups

20yd Bear Crawl


12/14/2018

12-14-2018

CrossFit Hidden Pond Park – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 KB Goblet Reverse Lunge 44/26

30s Ring Push Up Hold

15 RB Pull Throughs

then

30s Seated Cross shin fold each

30s Childs Pose

Strength

A1: Back Squat (12EMOM, ODD x 3reps @76%)

A2: Ring Rows (12EMOM, Even 5 +10s Hold + 5)

Work Capacity

Metcon (No Measure)

3 Rounds NFT:

6 Sandbag to Shoulder each 100/50

12 Ring Hamstring Curl

40yd Suitcase Carry each


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