Thursday, December 27, 2012

WOD| December 28, 2012

SKILL:
Deadlift
5x5x5x5x5x5
(work towards a 5RM)
 
WOD:
12 min AMRAP
5 Deadlift (185/135)
25 Double Unders (75 Singles)
 
 


Wednesday, December 26, 2012

WOD| December 27, 2012

SKILL:
Pull-ups/Muscle-Ups
(work on progressions, strict and kipping)
 
WOD:
Row 750m
50-40-30-20-10
Air Squats
Situps
Row 500m
 
 


WOD| December 26, 2012

WOD:
"Victoria"
5 Rounds for time
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 SDHP (95/65)
12 Burpees
27 KBS (53/35)
 


Sunday, December 23, 2012

WOD| December 24, 2012

MERRY CHRISTMAS!!
 
TEAM WOD:
 
12 Days of Christmas
(3 person teams)
 
1 - HSPU/Wall Walk
2 - KB SDHP (53/35)
3 - KBS (53/35)
4 - Burpees
5 - Ring Rows
6 - Pistols (3 each leg)
7 - Jumping Lunges
8 - Wall Balls (20/14)
9 - Push Press (95/65)
10 - Hand Release Push Up
11 - Thrusters (95/65)
12 - Pullups
 
 

Friday, December 21, 2012

WOD| December 22, 2012

THE WORLD DIDN'T END!
 
SKILL/DRILL:
Junkyard Dog
Work on a "goat" for 10 minutes
 
WOD:
Row 60 Calories
50 Weighted Situps (35/26)
40 Wall Balls (20/14)
30 Pullups
20 Inch Worm Pushups
10 Wall Walks
 
 

Thursday, December 20, 2012

WOD| December 21, 2012

SKILL:
Clean and Jerk Press
5x5x3x3x3x1x1x1
 
WOD:
12 AMRAP 
8 Deficit Pushups
(25lb plates for guys/15lb plates for ladies)
6 Push Press (75/55)
4 Good Morning (75/55)
 
POST WOD:
Shoulder and Hip Mobility for 10 minutes
 
 
 

Wednesday, December 19, 2012

WOD| December 20, 2012

SKILL:
OHS
5x5x5x5x5x5
(work on form/go heavy as possible off the floor)
 
WOD:
3 RFT
20 Floor Wipers (holding 95/65 press)
20 Scissor Kicks [2-count] (holding 95/65 press)
20 KTE (holding 20/14 Med Ball between feet)
end with 100 air squats
 
 


Tuesday, December 18, 2012

WOD| December 19, 2012

SKILL:
GHD x 25
KBS x 25 (go as heavy as possible)
 
WOD:
Rx Jump Ropes 100 Day Challenge WOD
50 Double Unders (or 200 Singles)
50 Burpee Pullups
50 Overhead Lunge Steps (45/25)
50 Double Unders (or 200 Singles)
 
 

Monday, December 17, 2012

WOD| December 18, 2012

SKILL:
2000m Row for time (if you didn't make it yesterday)
Clusters (if you already rowed benchmark)
5x5x3x3x1x1x1
 
WOD:
4 RFT
10 TTB or 15 KTE
8 Back Squat (135/95)
4 Squat Cleans (135/95)
2 Clusters (135/95)
 


Sunday, December 16, 2012

WOD| December 17, 2012

SKILL/DRILL:
Row 2000m for time
 
WOD:
15 min AMRAP
 
10 Box Jumps (24/20)
10 Box Dips
10 ABmat Situps
 
* CFO Winter Gear * 
 
 

Friday, December 14, 2012

TEAM WOD| December 15, 2012

SKILL/DRILL:
Junkyard Dog
 
WOD:
5 person teams
 
3 min AMRAP per station
(rest 2 min and switch stations until all athletes complete all stations/
score is combined total per exercise)
 
Row for Calories
Leg Lifts
Air Squats
Situps
Wall Balls
 
 
 


WOD| December 15, 2012

SKILL:
Double Unders
Max DU in 5 minutes
 
WOD:
40 Butterfly Situps
20 Ring Dips
40 Supermans on ABmat
20 Box Jumps (24/20)
40 KTE
20 Burpees
 
 

Thursday, December 13, 2012

WOD| December 14, 2012

DRESS FOR SOME RUNNING!
 
SKILL:
Zercher Squat
2x2x2x2x2x2
 
WOD:
5 RFT
200m Run
10 KBS (53/35)
10 Wall Balls (20/14)
10 Pushups

Post WOD:
125 Abs
Choose from TTB/Leg Lifts, GHD, Russian Twister (53/35)
 
 


Wednesday, December 12, 2012

WOD| December 13, 2012

SKILL:
Warm-Up Power Cleans and Front Squats
 
WOD:
Strength
 Power Cleans (135/95)
Ring Rows
5 sets x 5 reps
(alternate exercises - 5 PC + 5 RR = 1 set)
 
Front Squats (135/95)
Ring Rows
5 sets x 5 reps

(alternate exercises - 5 FS + 5 RR = 1 set)
 
** Scale up or down as needed on weights to challenge yourself **
 
Conditioning (YOU PICK)
8 min 45 sec ON/15 sec OFF
Row for total meters
OR
Burpees for total
 
 
 

Tuesday, December 11, 2012

WOD| December 12, 2012

SKILL:
Back Squats
6 sets x 5 reps
Approx 60% of your 1RM
*Clean the weight and transfer to back position if possible*
 
WOD:
2 person teams
 
4 min AMRAP
Row for Calories
Partner Hold Deadlift (135/95)
Score=Total Calories
~Rest 2 min~
 
5 min AMRAP
Strict Press (45/35)
Partner Hold OHS w/ PVC
Score=Total Press
~Rest 2 min~
 
6 min AMRAP
Weighted Situps (35/25)
Partner Hold Plank
Score=Total Situps
 
 

Monday, December 10, 2012

WOD| December 11, 2012

SKILL:
Muscle Up Clinic
Warm up Snatch to WOD Weight
 
WOD:
"Amanda"
9-7-5
Squat Snatch (135/95)
Muscle-Ups
 
Modified WOD:
9-7-5
Power Snatch (135/95)
Pull-Ups (reps x 3)
Dips (reps x 3)
 
 


Sunday, December 9, 2012

WOD| December 10, 2012

SKILL:
Double Unders
150 for time or 6 min of continuous single/DU work
 
WOD:
 
5 min AMRAP #1
4 Burpees
8 Thrusters (75/55)
12 Air Squats
 
~ Rest 3 min ~
 
5 min AMRAP #2
4 Hand Release Pushups
8 Wall Balls (20/14)
12 Abmat Situps
 
 

Friday, December 7, 2012

WOD| December 8, 2012

SKILL:
Power Cleans
5x5x3x3x1x1x1
 
WOD:
50 Ring Rows
50 Box Jumps (24/20)
50 Double Unders
50 Air Squats
50 Leg Lifts
 
 


Thursday, December 6, 2012

WOD| December 7, 2012

SKILL:
Deadlift
3x3x3x3x3x3x3
 
WOD:
 
3 RFT
14 Overhead Lunge Steps (75/55)
12 Front Squats (75/55)
10 Push Press (75/55)
8 Power Snatch (75/55)
 


Wednesday, December 5, 2012

WOD| December 6, 2012

SKILL:
Squat Snatch
3x3x3x3x3
 
WOD:
Tabatas Thursday
Walls Balls
KBS (53/35)
Abmat Situps
Row for Total Calories
 
 
 


Tuesday, December 4, 2012

WOD| December 5, 2012

SKILL:
Row 1500m for time
 
WOD:
12 min AMRAP
8 Shoot-thrus
16 Abmat Situps
24 Double Unders

Post WOD:
10-15 min Shoulder & Hip Mobility
 
 


Monday, December 3, 2012

WOD| December 4, 2012

SKILL:
Squat Cleans
5x5x3x3x3
Bear Complex
5x5x3x3x3
 
WOD:
4RFT
5 Reps Bear Complex (135/95)
(5 burpees everytime bar drops between reps)
10 Frog Jumps over bar