WORK CAPACITY:
AMRAP in 20 minutes of:
10 Chest to Bar Pull-ups
15 Deadlifts (225/155)
20/16 Calorie Bike
TUESDAY 220111
STRENGTH:
Front Squat 5-5-5-5-5
WORK CAPACITY:
7 Rounds for time of:
7 Box Jumps (24/20)
7 Front Squats (115/80)
MONDAY 220110
WORK CAPACITY:
6 Rounds for time of:
500 meter Row
25 Burpees
SATURDAY 220108
WORK CAPACITY:
For Time:
15 Squat Cleans (135/95)
12 Squat Cleans (135/95)
9 Squat Cleans (135/95)
6 Squat Cleans (135/95)
6 Push Jerks (135/95)
9 Pushs Jerks (135/95)
12 Push Jerks (135/95)
15 Push Jerks (135/95)
*Run 200 meters after each set*
FRIDAY 220107
WORK CAPACITY:
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100 Air Squats
10 Muscle-ups
THURSDAY 220106
WORK CAPACITY:
For Time:
1000 Meter Row
50 Dumbbell Snatch (50/35)
800 Meter Row
40 Dumbbell Snatch (50/35)
600 Meter Row
30 Dumbbell Snatch (50/35)
400 Meter Row
20 Dumbbell Snatch (50/35)
WEDNESDAY 220105
STRENGTH:
Overhead Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
30 Overhead Squats (185/125)
TUESDAY 220104
WORK CAPACITY:
AMRAP in 20 minutes of:
1 Deadlift (275/185)
10 Toes to Bar
15 Burpees
MONDAY 220103
STRENGTH:
Bench Press 10-10-10-10-10
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Pull-up
Dumbbell Bench Press (50/35)
SATURDAY 220101
WORK CAPACITY:
“Chad”
For Time:
1000 Box Step-ups (20)
*Wear a 45/35 lb Rucksack*
Navy SEAL Chad Wilkinson, 43, stationed in Virginia Beach, VA, took his own life on October 29, 2018. Wilkinson was an active duty SEAL for 22 years.
Chad is survived by his wife, Sara. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Chad doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1,000 step-ups at a time.
CrossFit Games Director Dave Castro along with Jimi Letchford, James Hobart, and Adrian Bozman completed this workout on December 14, 2018 to pay tribute to Castro’s friend and fellow SEAL. After Castro posted the workout to social media to raise awareness of Veteran suicide, the work-out quickly became popular and well-known to the entire CrossFit community.
FRIDAY 211231
WORK CAPACITY:
AMRAP in 20 minutes of:
1 Rope Climb
10 Burpees
100 Meter Run
THURSDAY 211230
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
4 Rounds of:
1 minute of Wall-Walks
Rest 30 seconds
1 minute of Jumping Lunges
Rest 30 seconds
WEDNESDAY 211229
WORK CAPACITY:
5 Rounds of:
3 Minute AMRAP
4 Devils Press (50/35)
6 Toes to Bar
24 Double-unders
*Rest 1 minute between Rounds*
TUESDAY 211228
STRENGTH:
“The Other Total”
For Max Load:
Power Clean X 1
Bench Press X 1
Overhead Squat X 1
*Score is the sum of all three lifts*
MONDAY 211227
WORK CAPACITY:
“Double Pyramid Helen”
1,200 Meter Run
63 Kettlebell Swings (24/16)
36 Pull-ups
800 Meter Run
42 Kettlebell Swings (24/16)
21 Pull-ups
400 Meter Run
21 Kettlebell Swings (24/16)
12 Pull-ups
SATURDAY 211225
FRIDAY 211224
WORK CAPACITY:
“12 Days of Christmas”
For Time:
1 Deadlift (115/80)
2 Clean and Jerks (115/80)
3 Front Squat (115/80)
4 Thrusters (115/80)
5 Burpees
6 Chest to Bar
7 Box Jumps (24/20)
8 Toes to Bar
9 Wal-Balls (20/14)
10 Kettlebell Swings (24/16)
11 Handstand Push-ups
120 Double-unders
Like the song “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
THURSDAY 211223
WORK CAPACITY:
For Time:
50-40-30-20-10
Calorie Bike
Calorie Row
WEDNESDAY 211222
STRENGTH:
Build to a heavy complex of:
Snatch + Hang Snatch
WORK CAPACITY:
“Double Isabel”
For Time
60 Snatches (135/95)
TUESDAY 211221
STRENGTH:
Weighted Pull-up 1-1-1-1-1
Weighted Dip 1-1-1-1-1
WORK CAPACITY:
AMRAP in 8 minutes of:
1 Push Press (115/80)
1 Burpee Box Jump (24/20)
2 Push Press (115/80)
2 Burpee Box Jump (24/20)
3 Push Press (115/80)
3 Burpee Box Jump (24/20)
etc…
