WEEK 52: Dec 25-31

Hello Gang. I hope everyone has had an amazing holiday spend with family and friends. We have some great workouts to get us back into the swing of things before the New Year. We will be doing a classic called “The Seven” on Wednesday. Focusing on a sumo deadlift for our strength portion on Thursday following by a bit of a grueling WOD. On Saturday we have a great partner workout that focuses on conditioning and dead hangs. Finally, for New Year’s Eve we have a crossfit.com workout to set the day right before the festivities begin. See you all before the New year.

Monday – Dec 25

Merry Christmas – Gym will be closed!

WOD

150 Burpees for time

TUESDAY – Dec 26

Boxing Day – Gym Closed!

WEDNESDAY – Dec 27

WOD

The Seven Benchmark Workout

Seven rounds for time of:
7 Handstand push-ups
7 Thruster,
7 Knees to elbows
7 Deadlift,
7 Burpees
7 Kettlebell swings
7 Pull-ups

THURSDAY – Dec 28

Strength

Sumo Deadlift 5-5-5-5
* rest 2 minutes between sets

WOD

5 man makers
750m row
10 man makers
500m row
15 man makers
250 m row

FRIDAY – Dec 29

Strength

Seated upright should press 8-8-8-8
Bent over row 8-8-8-8
reverse fly 8-8-8-8

WOD

2 Rounds for time:
20 Toes to Bar
3 Laps of walking Lunges
* 1 lap is there and back

SATURDAY – Dec 30

Partner WOD

A) Cal Assault Bike 25, 20, 15, 10, 5
* Each partner completes cal while other holds a dead hang.

B) TABATA
Push-ups
Burpees
V-sits

SUNDAY – Dec 31

WOD

CrossFit.com WOD

3 Rounds for time:
250m row
21 DB thrusters
12 Pull ups

Finisher

4 Laps of sled pushes
* 1 Lap is there and back