WOD 12/23/13

decide now

Warmup:
4x Figure 8 Runs
then
PVC Invisible Fran
then
Empty Bar Grace

WOD: 12 Days of Xmas
1 Deadlift
2 Hang Cleans
3 Front Squats
4 Pull-ups
5 Thrusters
6 Burpees
7 Squat Cleans
8 Push Press
9 Box Jumps
10 AB Rollers
11 OHS
12 SDHP

1 then 2,1 then 3,2,1 …
Just like the song. ;-P

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 12/20/13

CrossFit-204-Santa-OHS

Warmup:
4x Figure 8 Runs
21 PVC Thrusters
21 MB Cleans
21 Box Dips
21 MB Press

WOD: Holiday Team battle
Each Round is 12mins. 3mins rest between rounds.

1st Round:
25 OHS Squats (65/45) = 3 pts
25 MB Sit-ups = 3 pts
12 Weighted walking lunges (65/45) = 2 pt
12 pull-ups = 2 pt
1 Rope Climb = 1pt

2nd Round:
25 MB Cleans = 3 pts
25 Bar Touch burpees = 3 pts
12 Wall balls = 2pts
12 push-ups = 1 pt
1 Muscle Up (2x C2B & 2x Ring Dips) = 1pt

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 12/19/13

Warmup:
4x Figure 8 Run
21 PVC Thrusters
21 MB Cleans
21 Box Dips
21 MB Press

Pre-WOD (Skills/Strength):
Empty Bar cleans

WOD:
15mins
3-3-2-2-1-1-1* Cleans
Warm-up and work up ladder to 1 rep max clean.

Due to scary snow conditions changed workout… Good job Pete on the new PR.

Post-WOD (Challenge/Cool-down):
Stretch

WOD 12/18/2013

why

Warm-up:
3 Rounds
3 Figure 8 runs
10 Back ext
10 air squats
10 Sec Sampson stretch

WOD:
BUY IN:
40 Wall Ball 20/14
then
2 RFT:
40 Double Unders
40 Body weight Back Squats
40 Sit-ups
40 Double Unders
40 Jumping Lunges
40 Sit-ups
CASH OUT
40 Burpees

WOD 12/17/13

clean-progression

Warmup:
3mins Jump Rope
2RDS
20 OHS PVC Squats (Pause at bottom)
16 Mtn Climbers
12 PVC Push Press
8 Push-ups
4 Strict Pull-ups

Pre-WOD (Skills/Strength): 15mins
3-3-2-2-1-1-1* Cleans
Warm-up and work up ladder to 1 rep max clean.
Check out the progression image linked.

WOD:
10RDS On the 90sec.
60% of 1rep max clean from above. Perfect reps. Form is king.

6 Deadlifts
3 Cleans
2 Front Squats
1 Jerk

Post-WOD (Challenge/Cool-down):
Stretching.

WOD 12/16/2013

Unrealistic
Warm-up:
4 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats

WOD warm-up

WOD:
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Jack1MartinHero_th
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD 12/13/13

Warmup:
(4) Figure 8 loops running in warehouse
3 RDS
10 FS PVC Squats
10 Push-ups
10 KB Swings
10 Sit-ups

Pre-WOD (Skills/Strength):
6 RDS
6 TGU 16/12
1:00 Strict Plank Hold

WOD 1: 6min AMRAP
20 Double Unders
10 Push-ups
10 KB Swings Russian (24/16)

REST 2mins

WOD 2: 6min AMRAP
200m Run
20 Sit-ups

Post-WOD (Challenge/Cool-down):
Stretch

WOD 12/12/2013

Warm-up:
Tabata air squats 4 rounds
Then 3 rounds of
10 PVC PT
10 High plank shoulder rotations, both directions
10 sec reverse hand high plank
10 Jumping pull-ups

Strength:
Find 1RM push jerk

WOD:
30 Front Squats (155, 105#)
Then…
9-6-3
Push Jerks (155, 105#)
Bar Muscle Ups or 2X chest-to-bar pull-ups and dips

WOD 12/11/2013

enjoy-life-11

Warm up:
4 Rounds
10 Side lunges
10 PVC PT
10 PVC OHS
1 Agility drill

WOD movement walkthrough

WOD:
12 Min AMRAP
9 Over-head squat 95/65
12 Step back lunges 95/65
15 Sit-ups

Challenge:
CORE WORK