WOD/Blogi

On the Eleventh Day of Christmas We Have Voted for

ANNIE

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

AT HOME/NO EQUIPMENT

FOR TIME
30-25-20-15-10 Jumping Jacks
50-40-30-20-10 Sit Ups

On the Tenth Day of Christmas My Coaches Gave to Me:

Gwen

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

AT HOME/NO EQUIPMENT

Go Unbroken, if you fail take easier version an try again.
30-24-18 Jumping Lunges
15-12-9 Pike Push Ups

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