W.O.D.

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 15:00 – 30:00

Mobility: 35:00 – 60:00

Warm-up

4 sets

30 sec Row (easy pace)

5 Wallballs (focus on arm cycling/breathing)

5 Alternating V-ups (each side)

5 Sumo Deadlifts (empty bar)

5 High Elbows (High Hang) (empty bar)

5 Sumo Deadlift High Pulls (empty bar)

Metcon

**Workout Prep**

3 sets

2 Power Cleans (work up in weight)

5 Wall Balls

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Power Clean, 95/65 lbs (L3), 85/55 lbs (L2), 75/45 lbs (L1), 65/35 lbs (15 Wall Balls, 20/14 lbs @ 10/9′ (L3), @9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (* Time cap: 15 minutes

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 40:00

Mobility: 40:00 – 60:00

Warm-up

6 min AMRAP

10 Heel-Toe Rocks

30-sec Singles Unders

10-sec Handstand Hold

3 Inchworms (optional with feet on box)

Metcon

**Workout Prep**

2 sets

15 Double Unders

1 Wall Walk

– rest 30 seconds between sets (practice smooth transitions) –

Metcon (Time)

7 Rounds For Time of:

60 Double Unders (L3), 30 Reps (L2), 60 Singles (L1), 30 Reps (3 Wall Walks (L3), 2 Reps (L2), 1 Rep (L1), 25′ Bear Crawl (30 Sec Rest

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 14:00

Workout: 14:00 – 36:00

Cooldown: 36:00 – 38:00

Accessory: 38:00 – 54:00

Mobility: 54:00 – 60:00

Warm-up

6 min AMRAP

30-sec Echo Bike (easy pace)

3 D-Ball Cleans (lightweight – practice transition)

5 Pushups

5 Pull-ups

Metcon

**Workout Prep**

1 set

5/4 Echo Bike Cals

1 D-Ball Clean

1 Bar Muscle Up

Metcon (Time)

For Time of:

2 min AMRAP

10/7 Echo Bike Cals

4 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

20 Bar Muscle Ups (L3) or 30 Burpee Pull-ups (L2/L1), 60 Ring Rows (– Rest 1:00 min-

*Continue until 20 bar muscle-ups, 30 Burpee Pull-Ups, or 60 Ring Rows have been completed*

* Target time: 7-9 minutes

* Time cap: 12 minutes

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Strength: 16:00 – 34:00

Workout: 34:00 – 48:00

Cooldown: 48:00 – 50:00

Clean-Up: 50:00 – 55:00

Warm-up

5 min AMRAP

10-sec handstand hold

3 Push Press (empty bar – build across)

3 Front Squats (empty bar – build across)

3 Overhead Squats (empty bar – build across)

Metcon

**Workout Prep**

Work up to working Weight

Then

3 sets

1 Squat Snatch + 1 Overhead Squat

1 Strict Handstand Push Up

1 Kipping Handstand Push Up

– rest 30 seconds between sets –

Metcon (Time)

4 Rounds For Time of (Don’t Inc. Rest):

8 Overhead Squats, 115/80 lbs (L4), 95/65 lbs (L3), 75/55 lbs (L2), 65/45 lbs (L1), 55/35 lbs (8 Strict Handstand Push-Ups (L4), 4 Reps (L3), 8 HSPU’s (L2), 4 Wall Walks (L1), 8 Seated DB Press, 2×35/25 lbs (-At 10:00-

4 Rounds

12 Front Squats, Same Weight as above

12 Handstand Push-Ups, Same Scaling as above

* Target time each set: 4-6 minutes

* Time cap each set: 8 minutes

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

Teams of 2 Complete:

50 EB Cals

5 min warm-up on your own

Then:

10 min to set-up and work up to working weights

Metcon

12 Days of Christmas (Time)

Teams of two complete for time of:

1 x 100 m run

2 x Power Snatch 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

3 x Chest to bar pull-up (RX+), KPU (RX), Ring Rows (S)

4 x Squat Cleans 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

5 x HSPUs (RX), C2G Push-Ups (S)

6 x Wallballs, 20/14 lbs @ 10′ (RX), @ 8′ (S)

7 x Pistols (RX), Squats (S)

8 x Push Jerks 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

9 x KBS 53/35 lbs (RX), 35/25 lbs (S)

10 x Toes to Bar (RX), Knee Ups (S)

11 x Box Jumps 24/20″ (RX), 20/16″ (S)

12 x Thrusters 135/95 lbs (RX+), 115/75 lbs (RX), 95/55 lbs (S)

(Each team member completes all reps)

(45 min cap)

*This goes just like the 12 Days of Christmas….

100m Run

2 x PS

200m Run

3 x C2BPU’s

2 x PS

100m Run

4 x SC

3 x C2BPU’s

2 x PS

100m Run

etc, etc, etc……

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Warm-up

Teams of 2 Complete:

1000m Row

50 Air Squats

40 Sit-Ups

30 Push-Ups

20 PVC Pass Throughs

10 PVC Around The Worlds (L/R)

Metcon

All I want for Christmas….. (AMRAP – Rounds and Reps)

Teams of two 25 min AMRAP of:

5 Cals on C2 (All)

10 Cals on AAB (All)

15 Double Unders (L)4/3/2), Attempts (L1), 30 Singles (1 Deadlift, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Hang Squat Clean, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Shoulder to Overhead, 135/95 lbs (L4), 125/85 lbs (L3), 115/75 lbs (L2), 105/65 lbs (L1), 95/65 lbs or Lighter (1 Muscle Up (L4), Bar MU (L3), Pull-Ups (L2), Assisted Pull-Ups (L1), Ring Rows (1 Ring Dip (L4/3/2), Assisted Dips (L1), Box Dips (1 Strict HSPU (L4) HSPU’s (L3), Wall Walks (L2/1), Seated DB Press, 35/25 lbs (*Add 1 Rep per Round for gymnastics

*Muscle up then Ring Dip or Bar Muscle Up then Bar Dip

*Each Athlete must complete all reps before moving on

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 16:00

Strength: 16:00 – 34:00

Workout: 34:00 – 48:00

Cooldown: 48:00 – 50:00

Clean-Up: 50:00 – 55:00

Warm-up

8 min AMRAP

1 min easy row

3 Sandbag Cleans

3 Sandbag Squats

3 Sandbag Press

10 Alternating V-Ups

Strength

**Strength Prep**

10 minutes to work up to 90% 1 RM Shoulder Press

Shoulder Press (10 min to find 4 RM)

Metcon

**Workout Prep**

– Practice a few light reps then go into the workout prep –

1 set

5/4 EB Cals

1 D-Ball Clean

Metcon (Time)

6 Rounds For Time of:

15/12 Echo Bike Cals (L3), 13/10 Cals (L2), 11/8 Cals (L1)

3 D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

* Target time: 7-9 minutes

* Time cap: 12 minutes

CrossFit Lackland – CROSSFIT

View Public Whiteboard

December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 48:00

Cooldown: 48:00 – 50:00

Skills and Drills: 48:00 – 60:00

Warm-up

4 sets

30-sec easy row

5 down dog/seal pose transitions

15 plate hops

4 lateral hops over rower

Metcon

**Workout Prep**

2 sets

5/4 Calorie Row

2 Burpee over rower

– rest 30 seconds between sets –

Metcon (Time)

For Time of:

2:00 AMRAP

12/10 Calorie Row (RX), 10/8 Cals (S)

100 Burpee over Rower (RX), Step Overs (S)

– Rest 1:00 –

* Continue until 100 Burpees are completed

* Target time: 14-16 minutes

* Time cap: 22 minutes

Skill Work

10 min to work on gymnastics

CrossFit Lackland – CROSSFIT

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December Gratitude Challenge

Gratitude Challenge (AMRAP – Reps)

This challenge is straightforward and easy to log. Simply write down your 3-5 things you are grateful for each day. Once you complete this, you can log your score here by inputting the number of things you are grateful for the day.

5 (L4), 4 (L3), 3 (L2), 2 (L1), 1 (

Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Strength: 15:00 – 35:00

Workout: 40:00 – 54:00

Cooldown: 54:00 – 56:00

Cleanup: 56:00 – 60:00

Warm-up

10-minute Amrap

1:00 EB or Row

10 Banded Good Mornings

10-sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Alt. Dumbbell Snatch (lightweight – focus on transition)

– into –

3 Sets

5 Slow and Controlled Banded Back Squats (empty bar/ add weight)

Strength

**Strength Prep**

15 min to work up to 90% 1 RM Back Squat

Back Squat (10 min to find 4 RM)

Metcon

**Workout Prep**

2 sets

2-3 Strict Handstand Push-Ups

2 Alternating Dumbbell Snatch (increase weight after 1st set)

Metcon (Time)

For Time of:

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push-Ups (L4), HSPU’s (L3), Wall Walks (L2), Seated DB Press, 2×35/25 lbs (L1), Chest to Ground Push-Ups, 2xReps (Alternating Dumbbell Snatch, 70/50 lbs (L4), 50/35 lbs (L3), 45/30 lbs (L2), 40/25 lbs (L1), 35/20 lbs (*WW’s: 5-5-4-4-3-3-2-2-1-1

* Target time: 8-10 minutes

* Time cap: 14 minutes