WOD| December 28, 2012

SKILL:

Deadlift

5x5x5x5x5x5

(work towards a 5RM)

 

WOD:

12 min AMRAP

5 Deadlift (185/135)

25 Double Unders (75 Singles)

 

 



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)

 



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

 

 

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

 

 

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

 

 

 

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

 

 



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)

 

 

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)

 



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 * 

 

 

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

 

 

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)

 

 



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

 

 

 

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

 

 

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)

 

 



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

 

 

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

 

 



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)

 



WOD| December 6, 2012

SKILL:

Squat Snatch

3x3x3x3x3

 

WOD:

Tabatas Thursday

Walls Balls

KBS (53/35)

Abmat Situps

Row for Total Calories

 

 

 



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

 

 



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

 



WOD| December 3, 2012

SKILL:

Shoulder and Hip Mobility

12 minutes

 

WOD:

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

*All reps of exercise must be completed before you move on to next exercise*

 



WOD| November 30, 2012

SKILL:

Rope Climbs

3 - 15ft ascents OR 10 floor to standing ascents

 

WOD:

21-15-9

KBS (53/35)

TTB

Lunge Steps (45/35 weight overhead)

 

 

WOD| November 29, 2012

SKILL:

HSPU/Wall Walks

10-20 Reps

 

WOD:

20-10-5-10-20

Box Jumps (24/20)

Push Press (75/55)

Mountain Climbers (2 count & knee has to hit elbow)

 

 

WOD| November 28, 2012

SKILL:

KB Snatch

5x5x5 (both arms)

 

WOD:

4RFT

8 Deadlift (225/155)

8 Bar Facing Burpees

then

End with 100 Abmat Situps

 

 



WOD| November 27, 2012

SKILL:

Front Squat

12 min to find 3 rep max

 

WOD:

2-person Team

20 minutes

40 sec ON/20 sec REST--Partners Alternate Every Minute

Row for Calories

Double Unders

 

 



WOD| November 26, 2012

SKILL:

Kipping Clinic

(work on KTE/TTB/Pullups)

 

WOD:

 

10-9-8-7-6-5-4-3-2-1

Thrusters (95/65)

1-2-3-4-5-6-7-8-9-10

Pullups

 

Post WOD:

150 Abs of choice

 



WOD| November 24, 2012

SKILL:

Back Squat

5x5x5x5x5

(Hold Bottom Position 2 seconds each rep)

 

WOD:

Row 750m

50 Double Unders

40 Goblet Squats (53/35)

30 Pullups

20 Wall Balls (20/14)

10 [each arm 20 total] KB Clean (53/35)

 

 

WOD| November 21, 2012

SKILL:

OHS

5x5x5x5x5

 

 

WOD:

21-15-9

Wall Balls (20/14)

SHDP (53/35)

KBS (53/35)

 



WOD| November 20, 2012

SKILL:

Front Squat

5x5x5x5x5

 

WOD:

Partner Chipper (2 person team)

Bench Press (6000lb men/4500lb women)

Row 2000m

100 Med Ball Situps (20/14)

150 Air Squats

 

 



WOD| November 19, 2012

SKILL/DRILL:

100 Double Unders for time

 

WOD:

Power or Squat Cleans

1-1-1-1-1-1-1-1-1

 

30 min Strength Work

 

 

POST WOD:

50 GHD/Superman

50 V-Up

50 Weighted Situp (53/35)

 

 



WOD| November 17, 2012

SKILL/DRILL:

50 Double Unders

3 min plank hold

 

WOD:

3 Rounds for time

200m Run

25 Walking Lunges Overhead Carry (75/55)

25 Air Squats

25 Butterfly Situps

400m Row

 

 

WOD| November 16, 2012

SKILL:

Burgener Warm-Up

Power Snatch

 

WOD:

10-9-8-7-6-5-4-3-2-1

Power Snatch (75/55)

1-2-3-4-5-6-7-8-9-10

TTB

End with 100 Double Unders

 



WOD| November 15, 2012

SKILL/DRILL:

Row 30sec ON/30sec REST for 6 min

Record Total Meters

 

Warm-Up Squat Clean 3x3x3 for WOD Weight

 

WOD:

12 min AMRAP

9 Spider Pushups

6 Deadlifts (135/95)

3 Squat Cleans (135/95)

 

 



WOD| November 14, 2012

SKILL:

Strict Press

15 min to find 3RM

 

WOD:

10 Burpees

30 KTE

10 Burpees

30 Abmat Situps (53/35)

10 Burpees

30 Russian Twisters (53/35)

10 Burpees

30 Scissor Kicks (2-count)

10 Burpees

30 V-Ups

 

 



WOD| November 13, 2012

SKILL:

GHD x 25

Warm-Up Back Squat

 

WOD:

Back Squats

1-10-1-20-1-30

 

WOD Demo (Front Squat Version):

http://media.crossfit.com/cf-video/CrossFit_WOD121105_Powell_FrontSquat.wmv

 



WOD| November 12, 2012

SKILL:

Muscle-Ups

 

WOD:

"Nate"

20min AMRAP

2 Muscle-Ups

4 HSPU

8 KBS (70/53)

 

Scaled:

6 Pull-Ups

6 Dips

4 Wall Walks

8 KBS (53/35)

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.



WOD| November 10, 2012

SKILL:

HSPU or Hand Stand Attempts

5x5x5

Work on Ring Dips for WOD

5x5x5

 

WOD:

2 Rounds for time

50 Butterfly Abmat Situps

40 Hand Release Pushups

30 Scissor Kicks (2-count)

20 Lunge Steps (45/35 Overhead)

10 Ring Dips

 

800m Run

(once at end of 2 rounds)

 

 

 



WOD| November 9, 2012

SKILL:

Hip & Shoulder Mobility

 

WOD:

"Kelly"

5 Rounds for time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

 



WOD| November 8, 2012

SKILL:

Cleans

Push & Jerk Press

 

WOD:

4 Rounds for time

8 Clean & Jerk (155/105)

1 Rope Climb (no legs) or 5 Dead Hang Pullups

 

 

WOD| November 7, 2012

SKILL:

Back Squat

5x5x5x5x5

(Hold Bottom 3 seconds/Work on form)

 

WOD:

15 min AMRAP

10 Thrusters (45/35)

10 Hang Snatch (45/35)

30 Abmat Situps

 

 



WOD| November 6, 2012

SKILL:

Pullups

 

WOD:

20-15-10-5

KBS (53/35)

Pushups

Goblet Squats (53/35)

Russian Twisters (53/35)

 



WOD| November 5, 2012

SKILL:

Group Stretch

Warm up Skills & Find Weight for WOD

 

WOD:

2012 CrossFit Open WOD 12.3

18 min AMRAP

15 - Box Jumps (24/20)

12 - Push Press (115/75)

9 - Toes-to-Bar 

 

 

 

 



TEAM WOD| November 3, 2012

SKILL:

Double Unders

 

TEAM WOD (2-person teams):

2 rounds for time

80 Partner Wall Balls (40 each partner)

Junkyard Dog

80 Abmat Situps (40 each/one holds plank while other works)

 

 

 

WOD| November 3, 2012

SKILL:

Back Squat

5x5x5x5

 

WOD:

Row 1000m

10 Burpees

20 Ring Dips

30 KBS (53/35)

40 Air Squats

50 Butterfly Situps

Row 500m

 

 

 

 

 

WOD| November 2, 2012

SKILL:

Strict Press & HSPU

 

WOD:

"Diane"

21-15-9

Deadlifts (225/155)

HSPU

 

 

 



WOD| November 1, 2012

SKILL:

OHS (2 second hold at bottom during sets of 5)

5x5x5x3x3x3x1x1x1

 

WOD:

5 Rounds for time

7 Pull-Ups 

7 KBS (53/35)

 7 OHS (95/65)