Warmup:

500M row or 400M jog

10 Squat2Stands

10 Cossack Squats

10 Cobra to Downward Dog

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

1:00 jump rope

On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull

Pic courtesy of YouTube. What better way to start counting down to the New Year than with our “goodbye 2025” WOD?!

WOD:

“Good-bye 2025!”

For Time:

(Jan) 31 Thrusters (95/65)

(Feb) 28 Toe2Bar

(Mar) 31 Back Rack Lunges (95/65)

(Apr) 300M Run

(May) 31 Up/Downs*

(Jun) 30 Power Snatches (95/65)

(Jul) 31 Back Squats (95/65)

(Aug) 31 Double Unders (must be unbroken set)

(Sep) 30 Box Jumps (24″/20″)

(Oct) 31 Ab-Mat Sit-ups

(Nov) 30 Sumo Deadlift High Pulls (95/65)

(Dec) 31 Lateral Burpee Over Bar

-1 Rep for every day this year-

*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up (see video below)

Video courtesy of Peak Form Health Center.

As we say goodbye to 2025, we leave it with a BANG!  Try to get big chunks of reps done before having to break during one movement.  Don’t hit failure, but push for big chunks to get through faster.

Scaling Options:

Bar weight -> as needed

Toe2Bar -> Kipping Knee Raise -> V-ups

Run -> 325M Row

Up/Downs -> do w/knees on ground

Dubs -> 62 Single Unders

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min Per side

Leg Bleeds – 2 Min

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Bow to Bend

10 Iron Cross

10 Scorpions

1:00 Echo Bike

Barbell Warmup – With an empty bar and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, deadlift

WOD:

20 Min AMRAP:

25 Hang Power Cleans (115/80)

25/20 Cal Bike

25 Deadlifts (115/80)

25/20 Cal Ski Erg

Video courtesy of CrossFit HQ.

20 Minutes is a pretty long time, so to keep yourself moving the whole time, would suggest not doing overly huge rep chunks in the hang power cleans or deadlifts.  I know, the hang power clean is a pretty no-brainer as you don’t want your grip to completely go out on you, but I would apply the same manageable-chunk strategy to the deadlifts as well.  With the Ski erg being a LOT of hip hinging, you will feel the posterior chain getting pretty beat up, so don’t double the pain by trying to go unbroken on the deadlifts.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Forearm mash – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

Inchworm 30’

Bear crawl 30’

10 Scorpions

10 Hollow Rocks

Spider-Man Lunge 30’

10 Alt V-Ups

10 PVC pass thrus

10 PVC OHS

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

S/S/S:

3-Position Snatch (High Hang, Hang, From Floor)

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 3 sets @85%

%s Based on 22Oct 1RM

Video courtesy of Train FTW.

Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RMs.  Use the allotted time per set to make sure your body is ready for every lift.  Don’t rush through a set.

WOD:

For Time:

21 Ring Dips

42 Ab-Mat Sit Ups

15 Ring Dips

30 Ab-Mat Sit Ups

9 Ring Dips

18 Ab-Mat Sit Ups

Time Cap: 10 Min

Video courtesy of CrossFit HQ.

While the goal is to finish this WOD pretty fast, don’t go for broke on the ring dips if you haven’t done these a ton.  Otherwise, you run the risk of hitting the fatigue point to where it will take the arms a lot of time to recovery.  Rather, break up the reps into manageable chunks from the get-go.  Always stop 2 or 3 shy of hitting total failure.

Scaling Options:

Ring Dips -> Stationary Dips -> Dips off box or Bench

Ab-Mat Sit Ups -> Feet Anchored Sit Ups

ELITE: wear a vest

Cool Down:

Triceps mash on bar – 1 Min per side

Cobra pose – 3X:30 hold

Warmup:

200M jog

Inchworm 30’

High knees 30’

Butt kickers 30’

Heel2Toe 30’

A-Skip 30’*

B-Skip 30’*

10 Hollow rocks

10 Squat2Stands

Video courtesy of Runify

WOD:

“Boxing Day”

Every 5 minutes for 5 rounds:

Run 400m or Row 500m

then,

2 rounds:

5 Push-ups

10 Sit-ups

15 Air Squats

Video courtesy of BTN.

After a fun-filled Christmas, use Boxing Day to reset and get ready for more fun next week!

Cool Down:

Calf Pedal in Down Dog – 30 per side

Cobra Pose – 2 Min

Warmup:

2 Sets:

10 in-place Lunge

10 Kickers per leg

10 Squat2Stand

10 Thoracic High Fives

WOD:

“Christmas Vacation”

Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…

Every time Uncle Eddy does something inappropriate — 10 jumping lunges

Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers

Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)

Every time they show the Countdown on the advent calendar — 10 push-ups

Every time Aunt Bethany gets confused — 10 lateral lunges

Every time Clark hurts himself — 12 V-Ups

Every time Todd & Margo are on camera — 10 plank shoulder taps

Every time Snotts, the dog is on camera — 5 Hollow Rocks

Pic courtesy of Nowtolove.com

Continuing with our at-home Holiday WODs done to some of the classic Christmas movies.  This year, enjoy all the hijinks of the Griswold’s Family Christmas while you get a little active recovery in!

Cool Down:

Enjoy time with family and friends

Be kind to everyone 

With the Combat PT Tent closed for a federal Holiday, we invite you to do this WOD at home wile watching a classic Christmas movie….

Pic courtesy of The Roar.

WOD:

Die Hard Watch-along WOD:

-:15 Sec plank whenever John McClane mentions he’s a cop

-10 Push-ups whenever anyone rides in (or on top of) an elevator

-10 Burpees If you hear the word “Nakatomi”

-20 Sit Ups when anyone sings or hums to themselves

To end the debate once and for all, Die Hard IS a Christmas movie.  And I’ll die on that hill!  So, in honor of that, you’re at-home Christmas Eve WOD will involve a watch-along.  Follow along and earn those cookies you’re about to have 😊

Cool Down:

Wrap any last-minute Presents

Leave out Milk & Cookies for Santa

Warmup:

Grab light KB, box, and empty barbell

8 Cal Row or Bike

10 KB deadlifts

5 B Russian swings

5 Am KB Swings

8 Box step ups

10 Iron cross

5 cobra to down dog

5 cobra to hip snap

5 box jumps

On rig – Perform 5 reps of: Scap Pull ups, Kip swings, Kipping Pull Ups (or ring rows), Kipping Knee Raise

Barbell warmup – With an empty bar, perform 3 reps of: sumo stand deadlift, sumo high pull, sumo deadlift high pull. Bar on back on perform 5 reps of: good mornings, back squat, elbow rotations, Behind-The-Neck strict press.  Bring bar to front and do 5 reps of: front squat, push press, thruster, hang power cleans.  Move hands to snatch grip, and perform 3 reps of: dip/shrug, hang power snatch, power snatch from mid-shin

WOD:

Pic courtesy of RITFIT Sports

12 Days of Christmas WOD:

1 Sumo Deadlift High-Pull (75/55)

2 Thrusters (75/55)

3 Pull-Ups

4 Push Press (75/55)

5 Power Snatches (75/55)

6 Toe2Bars

7 Cal Row or Echo Bike

8 Hang Power Cleans (75/55)

9 Box Jump Overs (24”/20”)

10 Kettlebell Swings (55/35)

11 Burpees

12 Overhead Walking Lunges (45/25 # Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Pull Ups-2 Thrusters-1 SDHP etc – for a total of 364 reps

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements (RX+ – 95/65, Elite – 115/80)

KB -> as needed

Pull Ups -> Buddha pull ups, ring rows (ELITE: C2B)

T2B -> hanging knee raise

Box height -> 20/16

Plate weight -> 35/15 -> as needed

Cool Down:

Roll out what’s sore for 10 min

PROGRAMMING NOTE:  The Combat PT Tent will be closed 24-26 Dec for Federal holidays.  But don;t you worry!  We’ll have two Christmas-movie-watch-along WODs and a fun Boxing Day WOD that can be done at home for those days.

Warmup:

1:00 Ski Erg

Banded 7s (See video below, courtesy of Mayhem Athlete), then…

10 Thread the needed

10 Hollow Rocks

10 Iron Cross

5 Inchworm push ups

1:00 Row

Barbell warmup – With an empty bar, perform 5 reps of: Elbow rotations, strict press, elbow rotations, hang muscle clean, hang power clean, strict press

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)

S/S/S:

Strict Press

5,4,3,2,1

Add weight ea set

Video courtesy of CrossFit HQ.

Last session of Strict Press this cycle before our 5X5 re-test. Like we did last week with Back Squat and Sumo Deadlift.  Or goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double, and finishing off with the heaviest single you can do today.  If that happens to be a new 1RM, awesome!

WOD:

“Mr. & Mrs. Claus”

12 Min AMRAP w/Partner:

6/5 Cal Ski Erg

120/100 M Row

One partner working at a time.  Switch after every full round

Pic courtesy of Amazon.

Little bit of cardio fun with a partner prior to our “12 Days of Christmas” WOD tomorrow.  With the short cal and distance, aim to go pretty fast each time you are up.

Scaling Options:

If working solo 1:1 work/rest ratio

Cool Down:

Banded Bully Stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

400M jog

Walking lunge 30’

Inchworm 30’

Crab walk 30’

Side lunge 30’

10 light KB deadlifts

10 Russian Swings

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups or ring rows

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang power clean, hang power clean, barbell row

WOD:

“EOD 130”

For Time (w/a partner):

66 Front Squats (135/95)

66 Kettlebell Swings (70/55)

16 Partner Over Burpees

30 Second Plank

400M Run

66 Hang Power Cleans (135/95)

66 Single Arm Kettlebell Presses (55/35)

16 Partner Over Burpees

30 Second Plank

400M Run

66 Chest to Bar Pull-Ups

66 Box Jumps (30″/24″)

16 Partner Over Burpees

30 Second Plank

400M Run

66 Push-Ups

66 Pendlay Barbel Rows (135/95)

16 Partner Over Burpees

30 Second Plank

400M Run

-Each Partner wears a vest (10/7)

Video courtesy of the 366th FW.

Join us at the Combat PT Tent at 0630 for the EOD Warrior Foundation WOD honoring those EOD members who have fallen in battle.  The workout, to be completed as a 2-person team, consists of 4 couplets – separated by burpees – to represent each of the four branches of service. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen EOD service members from 9/11/2001 until the date when this workout was first published.

To donate directly to help the families of the Fallen, click here.

As with any other partner chipper, have a good game plan going in and chip away at the work. Try as best as you can for equal work to rest ratios.  And be steady in the burpees.

Scaling Options:

Bar weight -> 95/65 -> as needed

KB weight -> as needed

C2B Pull ups -> chin above pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 24/20 -> as needed

Push Ups -> off bench

Run – 500M Row

Cool Down:

Tabata Roll out – 20 sec per body part, 10 sec breaks between body parts

Warmup:

5 Inchworm push ups

10 Spider-Man Lunge

5 Hollow Rocks

10 Walking Lunges

5 Cobra to hip snap

3 Broad jumps

2 Burpee to broad jump

1 Wall Walk

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

Back Squat

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Last session of Back Squats this cycle before the 5X5 re-test.  Just like with the Sumo Deadlifts, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  And then finish off the day with the heaviest single you can safely hit for the day.  If that just happens to be a new PR, awesome!

WOD:

12 Min AMRAP:

50’ Walking Lunge

25’ Burpee Broad Jump

15 Ab-Mat Sit Ups

2 Wall Walks

Video courtesy of Train FTW.

With this being an AMRAP, we want as close to continuous movement as possible throughout. That said, I would set a 25’ section of floor pretty close to where I plan on doing wall walks.  Set your ab mat on one end of the 25’. Then begin your 50’ walking lunge at the other end of the 25’ mark. Once you hit 50’ (25’ down and 25’ back, use that spot to start your 25’ burpee broad jumps.  When you hit the 25’, your ab mat should be pretty close to where you finished, so that way you can go right into the sit ups.  Once the sit ups are down, use the walk to the wall as a chance to take a couple big breaths to calm everything down before hitting your wall walks.

Scaling Options:

Walking lunge -> step, step, air squat

Wall Walks -> as high up the wall as you can w/control -> inchworm push ups (ELITE: 25′ Handstand walk)

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side