Construction3
Construction2
Construction1

4.18.14

WARM UP
Run 800m
Mobility

DWOD
TABATA
KBS 53/35
Toes 2 Bar
Air Squat
Dips/from the Box

Rest 5 Min

Jake Plates
3×20

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4.17.14

Warm Up
Mobility-Coach Led

SWOD
Split Jerk
5×3 moderate weight
This is technique and temp work. Working on speed pulling under the weight.

DWOD
10 Min AMRAP
Partner WOD – 3 per team
2 Rope Assents/6 Rope Get Ups
Plank Hold
Overhead Squat Hold w/PVC from the bottom

Partner 1 will complete the rope while partner 2 completes the plank while partner 3 completes the overhead squat hold. Then rotating movements.

Festivus Competitors:
NO WOD… Active recovery

250m Row warm up
15 Min Mobility
500m Row 60% Effort
15 Min Banded stretches
250m Row 60% Effort

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4.16.14 | CrossFit Muskogee

4.16.14

WARM UP
Mobility-Coach Led

DWOD

75 Double Unders/175 Singles
50 Push Up
25 Tuck Jumps
50 Sit Up
25 Mountain Climbers
1 Mile Run
25 Pull Up
50 Wallball 20/14#
25 Burpee
50 Superman
75 Double Unders/175 Singles

90yrs Old…. Still working!!

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4.15.14

WARM UP
Mobility
3 Rds
Broad Jumps x 3
Air Squats x 10
Ring Rows x 10

SWOD
Strict Pull Up
5,5,5,5,ME

L-Sit
4 x 15 second, 1 x ME

DWOD
AMRAP – 10 Min
5 x Clean 185/115 #
10 x Box Overs 24/20″

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4.14.14 | CrossFit Muskogee

WARM UP:
Mobility
3 Rds
10 Push Up
10 Air Squat
10 Sit Up
3 Hamstring Walkout

SWOD
Snatch
20 Min
Establish 1 RM

DWOD

20 Cal Row
30 Burpee to Bumper Plate 45/25
40 Ground To Overhead w/Bar 45/33
50 Toes 2 Bar
100′ Overhead Walking Lunge 45/25
150′ Sprint

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4.11.14

Warm Up
Mobility – Coach Led
5 Rds
10 Push Up
10 Air Squat
10 Jumping Jacks

DWOD
800m Run
50 KBS 53/35
400m Run
40 V-Ups
200m Run
30 Pull-Ups
200m Run
40 Superman
400m Run
50 Hang Snatch 75/45
800m Run

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4.10.14 | CrossFit Muskogee

Warm up
Mobility
400m Run

3 Rds
5 Tuck Jumps
10 Push Up
15 jumping jacks

SKILL:
Double under work

DWOD
Festivus Games WOD 4

2 Min ME WallBall
Intermediate 20/14 – 10′/9′
Novice 14/10
*REST 1 MIN*
2 Min ME Double Under
Novice singles
*REST 1 MIN*
2 Min ME Burpee

Additional conditioning
(Optional)
Row
250m
Rest 1min
500m
Rest 2min
750m
Rest 3min
1000m

We are looking for full range of motion…wall balls need to have hips below knee at the bottom and hitting the target every attempt.

Burpee’s standards…chest and hips touch at the bottom… Hips full extension/ hands touch overhead/ and feet leave the ground in the top.

Attempt to find a pace that you can continue to keep moving on… Breaking as minimal as possible.

Make every rep count!

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2.8.14 | CrossFit Muskogee

Warm Up
Mobility
Run 400m

3 Rds
3 Hamstring W/O + 3 Push up at the bottom
10 Air Squat
10 Sit Up

SWOD
Heavy Snatch Pulls
3.3.3.3.3

DWOD
20 min EMOM
Odd Min ME Deadlift 20 sec 185/115
Even Min ME Dips 20 Sec

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4.8.14 | CrossFit Muskogee

Warm Up
Mobility -Coach Led
Row 750m

DWOD
3rds
10 x Push Press 95/65
15 x Hang Clean 95/65
25 Double Unders

Rest 3 Min

2 min ME Barbell Curls 45/33/1

Additional conditioning
(Optional)
2 mile run @ 75% Effort

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4.7.14 | CrossFit Muskogee

4.7.14

Warm Up
Mobility
Row 400m

SWOD
Squat Therapy

DWOD
5 Rds
30 Push up
40 Sit Up
50 Air Squat