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On the Ninth Day of Christmas My Coaches Gave to Me

Deck of Cards

Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
one deck for group of 2-5 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 100 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.

AT HOME/NO EQUIPMENT

Hearts – sit-up
Spades – bw good morning
Diamonds – burpee
Clubs – air squats
Joker = 100 Jumping Jacks

On the Eighth Day of Christmas My Coaches Gave to Me

Work 15 Minutes on Your OVH Squat Mobility

WOD

Nautical Nancy

5 Rounds for Time
400 meter Row
15 Overhead Squats (43/29 kg)

AT HOME/ NO EQUIPMENT

5 Rounds for Time
300 mtr Run
20 Jumping Air Squats

On the Seventh Day of Christmas My Coaches Gave to Me

Open workout 12.1
AMRAP 7
Burpees to Target

On the Sixth Day of Christmas My Coaches Gave to Me

Jerry
For Time
1 mile Run
2,000 meter Row
1 mile Run

NB! WOD toimub väljas! Arvesta riietusega!

AT HOME/No Equipment

Run 5000 m for Time

On the Fifth Day of Christmas My Coaches Gave to Me

CrossFit Games 2020 workout:

Toes-to-Bar/Lunge
30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 16 kg KB-s ADV: 24-kg KBs ♂ Two 24 kg KB-s ADV 32-kg KBs

AT HOME/No Equipment

For Time:
30-20-10 v-ups
60-40-20 walking lunges

On the Fourth Day of Christmas My Coaches Gave to Me

Randy
For Time
75 Power Snatches (35/25 kg)

AT HOME/No Equipment

For Time
75 Broad Jumps

On the Third Day of Christmas My Coaches Gave to Me

CrossFit Total

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

AT HOME / No Equiment

Max Wall Sit Hold
Max Plank Hold
Max Superman Hold

On the Second Day of Christmas My Coaches Gave to Me

NATE
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

At Home/No Equipment

AMRAP in 20 Minutes
8 Plank Shoulder Tabs
4 Pike Handstand Push Ups
6 Glute Bridges
6 Bodyweight Good Mornings

On the First Day of Christmas My Coaches Gave to Me

CrossFit Open WOD 18.2

For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 22,5/15 kg)
Bar-Facing Burpees
Then, “18.2 A”
1 rep max Clean
Time Cap for 18.2 20 Minutes

At Home Version

A
For Time
2-4-6-8-10-12-14-16-18-20 Reps of:
Air Squats
1-2-3-4-5-6-7-8-9-10
Burpees
Then,
B
1 rep max High Jump. Touch the target as high as possible with your fingers.
your score is target height minus your height with extended arm overhead.
Time Cap 12 Minutes for A and B

Laupäeva hommikune raputus kell 10.00 ja 11.0o boxis