Dec 7 – Dec 12 at CrossFit Addiction Kennesaw

Reminds me of the old sports days @pennypinchah @seanchirone @sidelinesacworth @king_ruff_ #crossfitaddiction

A video posted by crossfit addiction (@cfaddiction) on

Visit before the new year’s commitment rush:

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Monday

Back Squat (1 every 30 sec for 10 min at 85-90%)
Metcon (Time)
12 days of christmas
1 deadlift 185/135
2 HSPU
3 Box Jumps 24/20
5 Wallballs 20/14
6 Plate Ground To Overhead 45/25
7 DB Snatches 40/25
8 Lunges holding bumper 45/25
9 KB Swings 55/35
10 Situps
11 Pullups
12 Burpees

Tuesday

Trap Bar Deadlift (1 every 30 sec for 10 min (20 Rds))
WOD 1
min 1 = 1, min 2 = 2, min 3 = 3, etc.
HSPU Ladder
Deadhang Pullup Ladder
Record total rounds
WOD 2
4 Rounds
50 DU’s
10 Hang Squat Cleans 115/75

Wednesday

WOD 1
RX Version
For Time with a partner. We go in heats, your partner will load your bar for you. When finished with the WOD,you load the bar for your partner. 1 bar per team. Taken from the deck.
1 Thruster 95/65
1 Thruster 115/75
1 Thruster 135/85
1 Thruster 155/95
1 Thruster 175/105
1 Thruster 185/115
1 Thruster 195/125
1 Thruster 205/135
1 Thruster 215/145
Metcon (Time)
Scaled Version
1 Thruster 75/35
1 Thruster 85/45
1 Thruster 95/55
1 Thruster 105/65
1 Thruster 115/75
1 Thruster 125/85
1 Thruster 135/90
1 Thruster 145/95
1 Thruster 150/100
WOD 2
2 Rounds
Row 400m elevated on 45lb bumper plate
15 Toes To Bar
Row 400m on a 45lb bumper plate
30 GHD Situps

Thursday

Box Squats (1 every 30 sec for 10 min (20 Rds))
WOD
AMRAP in 12 Minutes
5 Bench Press 75% of max
Sled Push Down (backwards) 45/25lb
Sled Push Back (normal)
4 Muscle Ups or 12 Pullups
*Only complete rounds count

Friday

Shoulder Press (1 every 30 sec for 10 rounds (5 Min))
OR Front Squat
Front Squat (1 every 30 sec for 10 rounds (5 Min))
OR Shoulder Press
WOD
21-18-15-12-9 Reps For Time
Dips
Wallballs 14/10
SDHP 75/55

Saturday

Front Rack Lunge (2 every 30 sec for 10 rounds (5 Min))
Individual WOD
Run 400m
10 Tire Flips
20 Burpees
30 Shoulder To Overhead 95/55
40 ABMat Situps
50 DU’s
Metcon (Time)
Partner/Team WOD
Run 400m TOGETHER
20 Tire Flips
40 Burpees
60 Shoulder To Overhead 95/55
80 ABMat Situps
100 DU’s