WOD Tuesday December 31, 2013

MOBILITY: Shoulder Rib Fix

SKILL/STRENGTH: Tire Flips/Sledge Hits- 10 min

WOD: 30 burpees for time

rest 2 min

row 500 m for time

rest 2 min

30 ring rows for time

rest 2 min

10 tire flips for time

rest 2 min

50 double unders for time

WOD Monday December 30, 2013

MOBILITY: Banded Overhead Pull Down

SKILL/STRENGTH: Wall Ball 2-for-1, 7 EMOM for 8 min

WOD: Death by KBS (55/35)

min 1-1, min 2-2, etc.  

for the first ten min, do 10 hollow rocks in between

If you fail before the ten min, do 5 burpees for each failed minute

WOD Friday December 27, 2013

MOBILITY: Lat Smash

SKILL/STRENGTH: Max Height Box Jump

WOD: 4 RFT

40 Double Unders

30 Situps

20 KBHP (65/45)

10 Pistols

WOD Thursday December 26, 2013

MOBILITY: Pec Smash

SKILL/STRENGTH: OHS 10(bar)- 7(40-50%)-5(75%)-3(85%)-1+(95%)

WOD:

17 min AMRAP

1, 2, 3, 4, etc

Clean and Jerk (135/95)

Pull Up

Lunge Step

Score is number of rounds plus addt'l reps completed. 

WOD Tuesday December 24, 2013

MOBILITY: Partner Quad Smash

SKILL/STRENGTH: 8 KBS EMOM x 8 min

WOD:  "12 Days of Christmas"

24 min AMRAP 

w/ partner, 1 partner working at a time

12 KBS (55/35)

11 Goblet Squat (55/35)

10 TTB

9 Med Ball Cleans

8 Wall Balls (20/14)

7 Ball Slams

6 Box Jumps (24/20)

5 Air Squats

4 Lunges

3 TGU

2 Burpees

1 HSPU

WOD Monday December 23, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: Deadlift 10(bar)-7(40-50%)-3(70%)-3(80%)-3+(90%)

WOD:  20 min EMOM

4 Push Ups

4 Deadlift (75% 3 RM)

WOD Friday December 20, 2013

MOBILITY:  Hip Flexor Smash

SKILL/STRENGTH:  1 rope climb

3 attempts for kipping on rings

transverse on bar to right and to left, at least three hand moves

kipping to pull up on box w/ jump or straight pull up

5 attempts of hips to bar

WOD:  2 RFT

50 double unders (3x singles)

40 mountain climbers

30 wall balls (20/14)

20 MB situps

10 KTE

WOD Thursday December 19, 2013

MOBILITY:  Partner Calf Smash

SKILL/STRENGTH:  Snatch, find 5 RM -10 min

WOD:

10-1

Snatch (105/75)

1-10 Box Jump (24/20)

CASH OUT:  500 m row for time

WOD Wednesday December 18, 2013

MOBILITY:  Four Way Banded Hip Opener

SKILL/STRENGTH:  Thruster, find 3RM (12 min)

WOD:  CrossFit Open 13.5, CFP Virtuosity 5

4 min AMRAP

15 Thruster (95/65)

15 CTB Pull Ups

**If 90 reps are completed, time extends to 8 minutes

Level B:

15 Thruster (75/55)

15 Banded CTB Pull Ups

Level C:

15 Thruster (45/35)

15 Jumping Pull Ups

WOD Tuesday December 17, 2013

MOBILITY:  Barbell quad smash

SKILL/STRENGTH: Squat therapy, 5 squats 3 sec down, 3 sec up, EMOM x 8

WOD:  21 min AMRAP

Partner

1 partner rows 200 m

second partner does AMRAP 2 burpees, 4 push ups, 6 air squats

Score is total distance rowed plus number rounds completed of the AMRAP.

WOD Monday December 16, 2013

MOBILITY:  Couch Stretch (PRE WOD)

Trap Smash (POST WOD)

SKILL/STRENGTH: Snatch Balance 10 min, 10-5-3-3-3 E2MOM

WOD:

4 RDS 

3 Deadlift (135/95)

3 Hang Clean (135/95)

wait until 6 min:

4 RDS

4 Power Clean (135/95)

4 Front Squat (135/95)

wait until 12 min:

4 RDS

4 Squat Clean (135/95)

4 Push Jerk (135/95)

Score is time at end of final round.

WOD Friday December 13, 2013

MOBILITY:  Pigeon Stretch

WOD:  "Victoria"

5 RFT  (40 min cap)

10 Thrusters (95/65)

14 Box Jumps (24/20)

12 SDHP (95/65)

12 Burpees

27 KBS (55/35)

WOD Thursday December 12, 2013

MOBILITY:  Bottom of foot smash

SKILL/STRENGTH:  2 rope climb

2 sets 10 v-outs

2 sets 15 front leg swings (kick leg straight ahead)

2 sets 15 back leg swings (lean forward, hold rig, kick leg straight back while keeping it straight)

2 min accumulated wall sit

WOD: "CrossFit Poker"

20 min AMRAP

Hearts- row for calories

Diamonds- Strict Press (65/45)

Clubs- Farmer Carry (length of rig=1)

Spades- Jumping lunges

Joker- Burpee Pull Ups

WOD Wednesday December 11, 2013

MOBILITY:  Lat Smash and roll

SKILL/STRENGTH:   Find 5 RM Clean and Jerk (10 min)

WOD:  CrossFit Open 13.4, CFP Virtuosity 4

7 min AMRAP

3 Power Clean (135/95)

3 TTB

6 Power Clean (135/95)

6 TTB

9, 12, 15, 18, etc.

Level B:  Power Clean (95/65)

TTA

Level C:  Power Clean(65/45)

TTW

WOD Tuesday December 10, 2013

MOBILITY:  Hamstring smash on a box

SKILL/STRENGTH:  Back Squat 10(bar)-7(40%)-3(70%)-3(80%)-3+(90%) (previous cycle 10/1, try to be 5-10# more at end)

WOD:  

20-16-12-8-4

Double Unders (triple Singles)

Medicine Ball Cleans

Med Ball Situps

WOD Monday December 9, 2013

MOBILITY:  Banded Overhead SHoulder Pull Down

SKILL/STRENGTH:  10 min to work up to wod weight, Floor Press

WOD:  "Lynne"

5 RDS Max Reps

Bodyweight Floor press (or 70% 1 RM)

Pull Ups

Rest between sets

WOD Friday December 6, 2013

MOBILITY:  Pigeon Stretch

SKILL/STRENGTH:  Mobility 10 minutes

WOD:  "CrossFit Open 13.1" "CrossFit Plainfield Virtuosity 3"

RX: 17 min AMRAP

40 Burpees

30 Snatch (75/45)

30 Burpees

30 Snatch (135/75)

20 Burpees

30 Snatch (165/100)

10 Burpees

Snatch (210/120) AMRAP

Level B:  17 min AMRAP

40 Burpees

30 Snatch (55/35)

30 Burpees

30 Snatch (75/55)

20 Burpees

30 Snatch (105/75)

10 Burpees

Snatch (135/95) AMRAP

Level C:  17 min AMRAP

40 Burpees

30 Snatch (35/25)

30 Burpees

30 Snatch (55/45)

20 Burpees

30 Snatch (85/65)

10 Burpees

Snatch (105/80) AMRAP

WOD Thursday December 5, 2013

MOBILITY:  Pec Smash- POST WOD

SKILL/STRENGTH:  Strict Press 10 (bar), 7(40%), 5 (70%), 3 (80%), 1+(90%)

WOD:  12 min AMRAP

10 KBS (55/35)

20 V-ups

30 Double Unders

WOD Wednesday December 4, 2013

MOBILITY:  Banded Couch Stretch

SKILL/STRENGTH:  EMOM 10 min 

EVEN:  6 TTB     ODD:  5 Deadlift (185/125)

WOD: "Cowboy Up"

7 RFT

3 Deadlift (225/155)

6 Bar Hop Burpees

9 Box Jumps (24/20)

WOD Tuesday December 3, 2013

MOBILITY:  Sumo Wall Stretch

SKILL/STRENGTH: 10 min to work on double unders- flight simulator style.  do 1, then 5, then 10, the double unders must be consecutive, no singles in the middle.

WOD:

Buy in:  500 m Row for time

Rest 2 min then

"Rowling"

10 rounds of 

100 m row (in 30 sec or less- no matter what, you must stop at 30 sec).  You must stop rowing as you approach 100 m and put handle down and see what distance the rower stops at.  Your work after the row depends on how far over or under 100 m you are.  

Even amount over- you are doing 10 wall balls + number over or under

Odd amount over- you are doing 10 burpees + number over or under

If you are exactly 100m, everyone else must run 100m

If you are more than 10 m over or under, you must run 100 m.

Example:  I got 102 m, so I am doing 10+2= 12 wall balls

WOD Monday December 2, 2013

MOBILITY:  PreWOD:  Banded Overhead Pull down

PostWOD:  Tricep Insertion Smash

SKILL/STRENGTH:  Front Squat find 10RM, then 3 RM, 20 min to work

WOD:  "Fran"  

21-15-9

Thrusters (95/65)

Pull Ups 

(10 min Cap)