Wednesday 12.23.15 WOD NOTES

Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Explosive Strength

Mobility: 6min

3min each side: 0:00-1:43 perform banded samson stretch with Rx+ of tensioner

2min each side: 1:34-2:51

Dynamic Warm Up: 7min

Lengthen this out today.


“Blue Christmas”
5min AMRAP
5 Hang Squat Snatches (95,65,75,55)
10 Burpees Bar Hops
–3min Rest–
5min AMRAP
10 KB Swings (70,55,55,35)
–3min Rest–
5min AMRAP
5 Box Overs (24,20,24,20
10 Wall Balls (20,14,20,14)
**Score total reps of each round
Notice that their are Rx+ and Rx weights and heights listed.
Hang Squat Snatch, Athlete must pass through the overhead squat. If athletes have poor mobility have them perform a hang power snatch and squat to a depth that their form is perfect, which may be 2-4″, well above parallel.
Burpee Bar Hops, 2 feet leave, 2 feet land.
Box overs, hips do not have to open, Athletes do not have to jump. They can step onto and over the box.
••Be prepared for new Athletes, this time of year our Athletes like to bring in their family and friends that are not CrossFitters. There is no drop in fee for our Athletes that bring in friends and family, make sure they sign a waiver. If you have a new Athletes complete the below WOD. Write it on a whiteboard for them and be next to them at the start of each AMRAP. Before the WOD only teach them the movements needed in the first AMRAP, then use the 3min rest to teach them the next AMRAPs movements. If you cover everything they will forget.
Modified WOD for non CrossFit Drop Ins
5min AMRAP
5 Hang Power Snatches (15# training bar, minimal weights)
10 Bar Hops **no burpee unless they are currently working out somewhere
–3min Rest–
5min AMRAP
5 Push Ups
10 Sit Ups
–3min Rest–
5min AMRAP
5 Box Overs **step up and over
10Wall Balls

$ Out

3x30sec. PVC Paddeling w/ feet anchored
**this technique, no GHD, feet anchored under dolly