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