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Monday, December 24th, 2018 WOD

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STUDIO CITY
Modified Schedule
5am: CrossFit
6am: CrossFit
7am: CrossFit
8am: CardioFlex
9am: CrossFit All Levels
10:15am: CardioFlex
11:30am: CrossFit All Levels

HERMOSA BEACH
Modified Schedule
8am: CardioFlex
9am: CrossFit All Levels
10am: CardioFlex
11am: CrossFit All Levels

WOD
12 Days of Christmas
Rx Barbell: (95/65)

1 Bear Complex
2 Back Squat
3 Push Press
4 Front Squat
5 Hang Power Clean
6 Push Up
7 Chest to Bar Pull Up
8 Renegade Row
9 Burpee Box Jump (24/20)
10 Alt Dumbbell Snatch (50/35)
11 Kettlebell Swing (70/53)
12 GHD

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Friday, December 21st, 2018 WOD

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STUDIO CITY

Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 6 Strict Supinated-Grip Chest-to-Bar Pull-Ups 
Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 12 Pistols Alternating legs 

WOD 

“Blind Side”

In 8 minutes:

Row for max meters **

** Today the athlete may not view the monitor while rowing until after the completion of the 8 minutes :)

Accessory :
Bro sesh 
Bench press 
10-10-10-10-10
45sec. hollow body hold between sets


HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes (6 sets)":
2 Squat Snatch + 1 Overhead Squat

WOD
For time:
10 - 8 - 6 - 4 - 2
Hang Power Snatch (95/65)
15 Abmat Sit Ups

ACCESSORY
10 Turkish Get Ups

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Thursday, December 20th, 2018 WOD

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STUDIO CITY

“Fancy Nancy”

5 rounds for time of:

400-m run

10 overhead squats
[Men: 135 lb.
Women: 95 lb.]

Scaling:
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Accessory :
30 D-balls over the shoulder

HERMOSA BEACH
STRENGTH
Front Squat
4 x 4 @ 80%

WOD
For time:
3 Rounds
8 Box Step Overs (50/35)
10 Toes to Bar
— directly into —
3 Rounds
10 Dumbbell Rack Squats (50/35)
15 Calorie Row
— directly into —
3 Rounds
8 Dumbbell Thrusters (50/35)
40 Double Unders

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Wednesday, December 19th, 2018 WOD

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STUDIO CITY

Clean Complex 
Perform one set every 2 minutes for 5 total sets :[10 minutes]
Hang Power Clean 
Hang Squat Clean 
Thruster 

WOD 

“Sugarplum Swag”

14 minute time cap : teams of 2 

45 Synchronized Burpees to a plate 
56 Pullups (alternating every 7 reps )
70 Wall Balls (35 Each )
75 Box Jump Overs(24/20) Broken up anyway 
150 Double Unders 

with Time remaining perform :
Max Bar Muscle Ups as possible until time is up  
**scale Bar M.U. with either jumping /banded OR Burpee Pullups

Scores : there will be two scoring factors : Time before the Max out and the amount of Muscle Ups achieved


HERMOSA BEACH
STRENGTH
4 Rounds:
4 Bench Press @ 80%
rest 30 seconds
8 Single-Arm Ring Rows
rest 90 seconds

WOD
3 Rounds for time:
20/16 Calories
10 Alt Dumbbell Snatch (50/35)
5/5 Single-Arm Dumbbell Push Press
15 Wall Balls (20/14)
rest 1 minute

ACCESSORY
100 Hollow Rocks

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Tuesday, December 18th, 2018 WOD

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STUDIO CITY

Snatch Doubles : [Squat Snatch}
Similar to last week you may drop between reps –No more than 10 seconds between each rep 
Perform each set every 2 minutes for 12 minutes 
Build up each set and focus on performing each rep with solid mechanics 

WOD

“Winter Wingding”
3 sets for max reps of:

2 minutes of Rowing (for calories)
Rest 30 seconds
60 seconds of Unbroken KB Swings (24/16)*
Rest 30 seconds
60 seconds of Deficit Push-Ups on Plate(45/35)
Rest 30 seconds
30 second Plate Reverse Lunges (45/35) Plate may be held in any postion (OH, Chest etc.)
Rest 60 seconds 

*once the KB starts swinging the set begins; the athlete may only do one set per interval ; so no multiple put down and pick ups 

Accessory:
Three sets of:
Barbell Good Morning 5 reps @ 3111
Rest as needed 
Chinese Plank x 30 seconds
Rest 60 seconds
Chinese Plank x 30 seconds 
Rest as needed




HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes (6 sets):
1 Power Clean + 1 Clean + 1 Power Jerk

WOD
AMRAP in 12 minutes:
10 Ring Dips
25 Double Unders
8 Handstand Push Ups
25 Double Unders
6 Squat Cleans (135/95)
25 Double Unders

ACCESSORY
100 Banded Crunches

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Monday, December 17th, 2018 WOD

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STUDIO CITY

Every 2 minutes, for 16 minutes (8 sets):
Push Jerk _ (split jerk allowed)
*Set 1 – 3 reps @ 70 of 1-RM
*Set 2 – 3 reps @ 75
*Set 3 – 2 reps @ 80
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 93% +/-
*Set 8 – 1 rep @ 95%-100%

WOD 

“Blitzen’s Ball”
Amrap in 12 minutes :

30 Lateral Hop-Overs DB or KB 
15 DB Power clean (50/35)
10 Knees to Elbows 

Accessory: Three sets 
Overhead Kettlebell Carry x 100 Feet
(heaviest kettlebells you can handle in each hand)
Rest 60 seconds
Banded Pull-Aparts x 25 reps
Rest 60 seconds

HERMOSA BEACH
STRENGTH
4 Rounds:
4 Sumo Deadlift @ 80%
rest 30 seconds
5 Seated Box Jumps
rest 90 seconds

WOD
Row 1,000/800 meters for time
...at the 5:00 minute mark begin
EMOM for 10 mintues:
5 Burpee Box Jump Overs (24/20) + 5 Burpees

ACCESSORY
20 GHD Back Extensions

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Friday, December 14th, 2018 WOD

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STUDIO CITY

Front Squat 
5-5-5-5
Complete one 20 ft Handstand walk after each set

WOD

“Macho Complexities”

For Time: (timecap 21 minutes)
150 Double Unders 
Then… 10 rounds of “Macho Men”
3 Power Cleans
3 Front Squats 
3 Push Jerks
Increase the weight every 2 rounds 
Then.. 
Run 1,000 meters 
M: Loads 115/135/155/165/185
F: Loads 85/95/105/120/135

Accessory  
Mobilize


HERMOSA BEACH
STRENGTH
Bench Press
4 x 7
perform a 15ft Handstand Walk between each set

WOD
AMRAP in 7 minutes:
1, 2, 3, 4, 5...etc
Power Clean (155/105)
Hang Squat Clean (155/105)
Toes to Bar

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Thursday, December 13th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH

HERO WOD
“Nate”
AMRAP in 20 minutes:
2 Muscle Ups (ring for RX) 
4 Handstand Push Ups 
8 Kettlebell Swings (32/24)

ACCESSORY
Complete as many reps as possible :
Max Weighted Sit-Ups in 2 minutes (35/25)
Max Strict Pull-ups in 2 minutes 
Max Double Unders or Triple Unders in 2 minutes

then…

3 sets:
45 second plank hold 
rest 15 sec. 
30 sec Hanging hip touches 
rest 15 sec.
45 sec. Handstand Hold (advanced freestanding)


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Wednesday, December 12th, 2018 WOD

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STUDIO CITY

“Hands on a Hard Body”

Complete as many reps as possible in 10 minutes of:

30 Seconds of Wall Ball Shots (Partner A)

30 Seconds of Wall Ball Shots (Partner B)

Rest 2 minutes …

Complete as many reps as possible in 10 minutes of:
Row 300 Meters
Burpee Box jumps x Max Reps (24/20)

While athlete is rowing , the other teammate will complete as many burpee box jumps as possible. Upon completion of the row, the athletes will then switch movements.

Rest 2 minutes … 
For time:
1 mile Relay (in 400 meter increments)


HERMOSA BEACH
TEAM WOD | TEAMS OF 2
For time:
5 Rounds:
20 Front Rack Lunges (135/95) (10 each)
20 Alt. Burpee to Plate
20 Back Squat (135/95) (10 each)
20 Partner MB Toss Sit Ups
20 Wall Balls (20/14) (10 each)

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Tuesday, December 11th, 2018 WOD

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STUDIO CITY

STRENGTH
Squat Snatch Triples
-----Concentrate on technique over load;
Do not continue to load movement unless the reps are clean 
Complete a round every 2 minutes for 12 minutes --
These reps do not have to be touch n go but there may not be more than 10 seconds between each rep

WOD

“Sandstorm”

AMRAP in 4 minutes:
21 - 15 - 9
Thrusters (95/65)
Pull Ups

Rest 4 minutes

AMRAP in 4 minutes:
15 - 12 - 9
Power Snatch (95/65)
Toes to Bar

Rest 4 minutes
**If you have a large class; this will allow you to break the class into two groups & one group will rest while the other groups performs

ACCESSORY
Recover from fran cough


HERMOSA BEACH
STRENGTH
5 ROUNDS -superset-
5 Deficit Deadlift (2 inches)
5 Dumbbell Bent Over Rows
rest 1 minutes

WOD
For time:
Row 100 Calories*
Every minute on the minute perform
10 Box Jumps (24/20)

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Monday, December 10th, 2018 WOD

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STUDIO CITY

Split Jerk 
3-3-3-3-3
Perform a set every 2 minutes building up maintain perfect form

WOD

“Saddle Up Buttercup"
For time :

21 Deadlifts (205/135)
400 meter Run 
18 Deadlifts 
400 meter run 
15 Deadlifts 
400 Meter Run 
12 Deadlifts 
400 meter Run

Accessory
Mixed Grip Strict 
7-7-7-7-7
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls 
rest 15 Secs . 
45 Sec. Mountain climbers 
rest as needed between sets

HERMOSA BEACH
STRENGTH
EMOM for 12 minutes:
3 Touch-n-Go Squat Snatch
All same weight

WOD
For time: (20 min time cap)
100 Double Unders
25 Power Snatch (95/65)
25 Overhead Squat (95/65)
10 Bar Muscle Ups
25 Overhead Squat (95/65)
25 Power Snatch (95/65)
100 Double Unders

subs:
300 singles
jumping BMU or 1 C2B + 1 HR PushUp

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Friday, December 7th, 2018 WOD

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STUDIO CITY

“Clean House”
5 Rounds (In a 4 Minute Window):

400 Meter Run

1 Round of “Cindy”

Max Power Cleans (165/115)

2 Minutes Rest Between Rounds.

Accessory: 
Bike 10 minutes for max calories


HERMOSA BEACH
STRENGTH
Deadlift
4 x 5 @ 60% tempo 40X1
rest 2 minutes between sets

WOD
AMRAP in 15 minutes:
30 Russian Kettlebell Swings (70/53)
10 Suitcase Deadlift (70/53)
20 Burpees
10 Suitcase Deadlift (70/53)
20 Goblet Squats (70/53)
10 Suitcase Deadlift (70/53)

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Thursday, December 6th, 2018 WOD

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STUDIO CITY

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (95/65)

21 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpees Over the Erg

Max Cal Row


HERMOSA BEACH
STRENGTH
4 rounds:
5 Weighted Ring Dips
rest 1 minute
Max effort strict unbroken Handstand Push Ups
rest 1 minute
Record in notes

WOD
For time:
30 - 20 - 10
Wall Balls (20/14)
V-Ups
30 - 20 - 10
Push Up
Abmat Sit Up

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Wednesday, December 5th, 2018 WOD

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STUDIO CITY

“Under the Bridge” (ALLOW 30 MINUTES)


Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

60 Hang Power Snatch (95/65)

60 Front Rack Lunges (95/65)

60 Strict Press (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row

ACCESSORY:
5X10 (use very light weight)
BAT WINGS 
REVERSE FLYS
SINGLE LEG DEADLIFT WITH KB (10 EACH LEG)


HERMOSA BEACH
STRENGTH
Overhead Squat
5 - 5 - 5 - 5 (tempo 2211)
rest 2 minutes between sets

WOD
For time:
25/20 Calorie Row
then…
3 Rounds:
10 DB Box Step Overs (50/35) (24/20)
30 Double Unders
10 Burpee Box Jump Overs

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Tuesday, December 4th, 2018 WOD

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STUDIO CITY

Deadlift (sumo)
7-7-7-7-7 build up over the 5 sets 
*Do NOT drop on the last rep = 400 meter immediate penalty 
perform either 1 muscle Up + 3 dips OR 5 Ring dips

WOD

“Executive Decision “ 

AMRAP 14:

14 KB Push Press (24/16)

50 Double Unders 

14 DB Devil Press (35/25)

50 Double Unders 
14 KB Swings (24/16)


Accessory : 
5X10 
GHD Back Extensions (slow) 
Then
20 Turkish Get Ups


HERMOSA BEACH
STRENGTH
4 Rounds
5 Strict Press - building in weight
rest 1 minute
5 Weighted Pull Ups - building in weight
rest 1 minute

WOD
3 Rounds for time:
8 Chest to Bar Pull Ups
16 Burpees
24 Calorie Row

ACCESSORY
Accumulate 3 minutes
Handstand Hold

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