WOD 12.31.19

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 12.30.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

… Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

… Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

WOD 12.24.19

Warrior’s Path CrossFit – CrossFit

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

WOD 12.23.19

Warrior’s Path CrossFit – CrossFit

Dumbbell Bench Press & OH Carry (7+7+200, 7+7+200, 7+7+200)

3 Sets:

7 x Dumbbell Bench Press

200′ Single Arm Overhead Carry

(Switch Arms Every 50′)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders (100 Singles)

30/21 Calorie Row/Bike

10 Dumbbell Thrusters

WOD 12.21.19

Warrior’s Path CrossFit – CrossFit

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

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 12.20.19

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 12.19.19

Warrior’s Path CrossFit – CrossFit

Back Squat Waves (Comp-Train)

We are basing this progression off last week’s 5-Rep Heavy Squat to a Box

Set 1: 6 Reps @70%

Set 2: 4 Reps @76%

Set 3: 2 Reps @82%

3 Minutes Rest

Set 4: 6 Reps @76%

Set 5: 4 Reps @82%

Set 6: 2 Reps @87%

3 Minutes Rest

Set 7: 6 Reps @82%

Set 8: 4 Reps @87%

Set 9: 2 Reps @92%

WOD 12.18.19

Warrior’s Path CrossFit – CrossFit

Strict Skills & Practice

0:00-5:00

3 Strict Deficit Push-ups

:15 Second Hanging L-Sit

5:00-10:00

3 Strict Handstand Push-ups

6 Strict Toes to Bar

10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice

Metcon (AMRAP – Reps)

EMOM 7

7 Toes to Bar

AMRAP HSPU for remainder of the minute

WOD 12.17.19

Warrior’s Path CrossFit – CrossFit

Deficit Deadlift

Deadlift (deficit)

7 x 1

Metcon (Time)

500 m Row, 2 Rope Climbs, 4 Deadlifts (225/185)

750 m Row, 4 Rope Climbs, 8 Deadlifts

1k Row, 6 Rope Climbs, 12 Deadlifts

WOD 12.16.19

Warrior’s Path CrossFit – CrossFit

Bench Press (10-10-10-10-10)

Begin with empty BB

Build across each set

Work to a set of 10 heavy reps

Metcon (Time)

21-15-9

Push Press

Lateral Burpee Over Barbell