WOD

KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Wednesday 19DEC18

12/18/2018

S/T
A. Superset 4 rounds:
5-7 strict pullups (sc: tiptoe assist or band)
:60 rest
4/4 SL KB deadlifts (2 KBs)
:60 rest

WOD
EMOM 15 minutes
Rx:
1. 8 sumo deadlifts (155/115)
2. 13 burpees
3. 6 C2B pullups
etc.

Sc:
1. 8 sumo deadlifts (105/75)
2. 10 burpees
3. 3 strict pullups/6 kipping pullups/8 jumping C2B

Tuesday 18DEC18

12/17/2018

S/T

A. Superset 4 rounds:
3-6 weighted pushups (plate on back- sc: bw or incline)
:60 rest
15 V-ups*
:60 rest

WOD

25-20-15-10
S2OH (95/65)
T2B (sc: hanging leg raises)
DUsx2 (sc: SUs x4)

*scale to single-leg v-ups or knees-to-chest if legs cannot stay straight

Monday 17DEC18

12/15/2018

S/T- 20 min cap

1 RM Back Squat

WOD
12 min cap
"Jackie"

For time:
1000m row
50 thruster (45/35) (sc: 35/25)
30 pullups (sc: ring row)

Saturday 15DEC18

12/14/2018

PARTNER WOD

Buy-in (both partners):
.25mi run

then (divide reps and re-sort in any order + rounds. Strategize with partner!):

200 DUs (400 SUs)
60 T2B (sc: hanging knee raise)
60 HSPUs (sc: seated DB Z-press)
60 DB snatch (50/35)
60 V-Ups

Cash-out (both partners):
.25mi run

Friday 14DEC18

12/13/2018

S/T
A. Push press
4 x fatigue @ 85% of 1RM strict press
(record reps and weight)

WOD
13 min ascending ladder AMRAP

1 renegade row (pushup + row/row) (2x40, 2x30)
10 russian twists (total) (24/16kg)
10 USA KB swings (24/16kg)
2 renegade rows
20 russian twists
20 USA KB swings
etc.

Thursday 13DEC18

12/12/2018

S/T
A. Back squats
1x5 @ 60%, 65%. 70% + 75%

B. Front squats
1x5 @ 60% + 65%
2x5 @ 70%

WOD
2 RFT

100 DUs (sc: 200 SUs)
.25 mi run
500m row

Wednesday 12DEC18

12/11/2018

S/T
A. Superset 4 rounds:
4 wall walks (sc: HS hold, pike hold)
:60 rest
10 strict hanging leg raises/T2B
:60 rest

B. 3 x 10
slow-tempo L-Sit situps
*sit-up slow, hold the top for 3 seconds, control the negative*

WOD
for "time"

60 air squats
50 situps
40 step-ups (24/20)
30 mountain climbers
20 pullups (sc: jumping pullups)
10 burpees

Tuesday 11DEC18

12/10/2018

S/T
Superset 5 rounds:
10 double RKBs (moderate-to-heavy) weight
:60 rest
10-12 DB rear delt flyes on incline bench (go light) https://www.youtube.com/watch?v=DcDOUKzIyiI
:60 rest

WOD
4RFT

.15mi run
15 deadlifts (135/95) (*should be no greater than 50% of your 1RM*)
10 burpee box jumps (24/20)

Monday 10DEC18

12/9/2018

Happy Deload Week!

S/T
A. Back squats
1x5 @ 60%, 65%, 70% + 75%

B. Front squats
1x5 @ 60% + 65%
2x5 @ 70%

WOD
7 min AMRAP

10 pushups
10 med ball situps (20/14)
10 (total) OH med ball reverse lunges

Saturday 08DEC18

12/7/2018

WOD

5x5 min EMOMs (1 min rest between each one, totaling 29 mins)

5 min EMOM #1:
Intro: 20 SUs
Rx: 30 DUs

5 min EMOM #2:
Intro: 8 DB thrusters (2x15, 2x10)
Rx: 12 DB thrusters (2x35, 2x25)

5 min EMOM #3:
Intro: 12 RKBs
Rx: 20 OH KBs (24/16kg)

5 min EMOM #4:
Intro: 10 situps
Rx: 20 situps

5 min EMOM #5:
Intro: 6 burpees
Rx: 12 burpees

WE'RE SOCIAL:

“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”

“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

CrossFit Journal: The Performance-Based Lifestyle Resource

Kraken Crossfit© 2014 | 5301 Leary Avenue NW, Seattle, WA 98107 | (206) 789-5010 | kyleh@olympicathleticclub.com