WOD 12.31.18

Warrior’s Path CrossFit – CrossFit

12/31 New Years Eve (Time)

For Time

31 Push Press (75/55)

31 Pull – Ups

31 Snatches (75/55)

31 Sit Ups

31 Toes 2 Bar

31 Push – Ups

31 Box Jumps (24/20)

31 Back Squats (75/55)

31 Unbroken Double Unders

31 Thrusters (75/55)

31 Lunges

31 Burpees

Then 365 Meter Row
RX = DU’s unbroken – if athlete trips before completing 31, start over.

WOD 12.28.18

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds as Possible in 15 minutes of:

500m Row

20 Alternating Pistols

20 Box Jump Overs

5 Wall Climbs

WOD 12.27.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

50 Double Unders Buy In

Scale to 100 Single Unders

5 Kipping Handstand Push Ups

5 Burpees

10 Kipping Handstand Push Ups

10 Burpees

15 Kipping Handstand Push Ups

15 Burpees

20 Kipping Handstand Push Ups

20 Burpees

50 Double Under Cash Out

Scale to 100 Single Unders

WOD 12.26.18

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Complete 5 Rounds for Time of:

2 Rope Climbs

10 Push Ups

200 Meter Run

OR

250 Meter Row

WOD 12.24.18

Warrior’s Path CrossFit – CrossFit

“Three Wise Men” (AMRAP – Reps)

AMRAP 4 Minutes

5 Hang Squat Snatches (135/95)

10 Bar Facing Burpees

-Rest 2 Min-

Then AMRAP 4 Minutes

10 Power Cleans (135/95)

20 Pull – Ups

-Rest 2 Min-

Then AMRAP 4 Minutes

15 Box Jump-Overs (24/20)

30 Wall Ball Shots (20/14)
Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.

Scaling

Rx weights are shown above

The “Scaled” version uses a 95/65 lb barbell

The “Elite” version uses a 185/135 lb barbell


12 Days Of CrossFitmas

Warrior’s Path CrossFit – CrossFit

RX: 12 Days of CrossFitmas (Time)

1 Power Clean & Jerk (135/95)

2 Push Press

3 Front Squat

4 Toes to Bar

5 Ring Dips

6 Box Jumps (24/20)

7 Pull Ups

8 Deadlifts

9 Kettlebell Swings (53/35)

10 Sit Ups

11 Burpees

12 Front Rack Lunges

GPP: 8 Days of Hanukkah (Time)

1 Power Clean & Jerk

2 Push Press

3 Front Squat

4 Hanging Knee Raises

5 Box Dips

6 Step Ups

7 Ring Rows

8 Deadlifts

WOD 12.21.18

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

Run 400 Meters – Jog 200 Meters

Run 200 Meters – Jog 200 Meters

Run 100 Meters – Jog 200 Meters

Rest 2 Min

3 Rounds
Optional Row Hard/Easy

500 – 250

250 – 250

100 – 250

GPP: Metcon (Time)

Run 400 Meters – Walk 200 Meters

Run 200 Meters – Walk 200 Meters

Run 100 Meters – Walk 200 Meters

Rest 2 Min

2 Rounds
Optional Row Hard/Easy

WOD 12.20.18

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

From 0 – 5

10 Burpee

20 Deadlifts (135/95)

30 Double Unders

AMRAP

KBS (24/16 kg) to min 4

Rest 1 min

From 5 – 10

10 Deadlift

20 KBS

30 Double Unders

AMRAP

Burpees to min 9

Rest 1 min

From 10 – 15

10 Burpee

20 KBS

30 Double Unders

AMRAP

Deadlift to min 14

WOD 12.19.18

Warrior’s Path CrossFit – CrossFit

RX: Metcon (3 Rounds for time)

3 Rounds for Time:

15/10 Cals Bike

400 M Run w/ MB (20/14)

15 Shoulder to Overhead (135/95)

Rest 3 min
With 3 minutes rest btw rounds this needs to be attacked as a sprint. S2OH should be moderate/heavy. Most people will need to break them into 2 sets.

WOD 12.18.18

Warrior’s Path CrossFit – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)