Well, here we are. The last WOD of 2012! I give you, "The Final Countdown!"
STRENGTH:
10 minutes to establish a 1RM Deadlift
"The Final Countdown"
CONDITIONING:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead squat, 95/65#
Box jumps, 24/20"
CASH-OUT:
2 rounds:
1 minute ME sit-ups
-rest 1:00
Post max deadlift, time, and sit-ups for each round to comments.
Happy New Year!!!
STRENGTH:
Push Press: 1 x 5 @ 75%, 1 x 3 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90% - rest 60-90 seconds.
CONDITIONING:
7 minute AMRAP:
25 Up/Downs
15 Goblet squats, 24/16kg
10 DB push presses, 50/30#
Post loads and rounds/reps to comments.
SKILL:
10 minutes of light-moderate Snatch skill work.
5 minutes of strict/kipping pull-up practice.
CONDITIONING:
From 4.4.12
2 rounds for time:
50 Squats
40 KBS, 24/16kg
30 Sit-ups
20 Lateral bar jumps
10 Deadlifts, 185/115#
*For the lateral bar jumps, use the loaded bar that you will use for the deadlifts. Stand facing parallel to the bar and jump with both feet laterally over the bar and land with both feet at the same time. One jump equals one rep.
Post time to comments.
STRENGTH:
EMOM for 6 minutes:
1 Clean + 2 Front squats @ 80% of your clean
CONDITIONING:
10 minute AMRAP:
5 Push-ups
10 Sit-ups
15 Squats
Post loads and rounds/reps to comments.
SKILLS/STRENGTH:
1) Accumulate 2:00 of hanging L-sits
2) Hip extensions: 3 x 15 - rest 45 seconds
CONDITIONING:
2 minutes ME Burpee box jumps, 20"
-rest 1:00
6 minute AMRAP:
20 BB Overhead alternating lunges, 95/65#
10 GHD Sit-ups
-rest 1:00
2 minutes ME Burpee pull-ups
Post total burpee box jumps, rounds/reps, and total burpee pull-ups to comments.
4 rounds for total working time:
10 Alternating B.B. Step-ups (front rack), 115/75#, 20" box
5 Muscle-ups
200m run
Post time to comments.
STRENGTH:
EMOM for 5 minutes:
1 Hang clean (full squat) + 1 Push jerk @ 85%
CONDITIONING:
3 rounds for time:
25 DB farmers carry walking lunges, 50/30#
15 Pull-ups
Post load and time to comments.
SKILL/STRENGTH:
1a) Rope climbs: 3 x 3
1b) GH Raises: 3 x 15
-rest 45 seconds
CONDITIONING:
2 rounds for time:
50 KB SDHP, 24/16
25 1-arm overhead squat, 24/16
15 Toes to bar
Post time to comments.
From Outlaw CrossFit
STRENGTH:
Back squat:
3 x 10-absolutely heaviest possible each set, rest as needed.
CONDITIONING:
Complete 2 cycles of:
4 round Tabata of:
KBS, 24/16kg
-rest 1:00
4 round Tabata of:
Burpees
-rest 1:00
*A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat this cycle twice.
Post your Tabata score (the lowest round) for each movement from both cycles to comments.
STRENGTH:
EMOM for 5 minutes:
1 Power clean + 2 Push jerks @ 80%
CONDITIONING:
From Outlaw CrossFit
10 minute AMRAP:
8 Ring dips
16 KBS, 32/24kg
Post loads and rounds/reps to comments.
SKILL:
1a) Pistols: 3 x 12 (alternating)
1b) Ring dips: 3 x 10
1c) Parallette pass-thrus: 3 x 10 (forward and backward = 1 rep)
CONDITIONING:
From CrossFit Dewitt
"10 for 10"
10 rounds for time:
10 Pull-ups (5 strict/5 kipping)
10 Hang power cleans, 135/95
Post time to comments.
STRENGTH:
Front squat: 7 x 3 @ 80%-rest exactly 1 minute between sets.
CONDITIONING:
4 rounds for total working time:
10 UB Front squats @ 70%
40 KBS, 24/16kg
-rest 1:1
Post loads and total working time to comments.
For time:
20 Hang squat snatches, 115/75
30 DB thrusters, 50/30
40 Toes to bar
50 Double-unders
Post time to comments.
Every even minute for 10 minutes:
3 Clean and jerks (full squat) @ 80%
Every odd minute for 10 minutes:
15 Burpees
*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.
Post load and total time to comments.
STRENGTH:
EMOM for 7 minutes:
1 Power snatch + 2 Overhead squats @ 75% of 1RM snatch
CONDITIONING:
5 rounds for total working time:
10 DB renegade rows, 45/30
10 Thrusters, 115/80
-rest 1:00 between rounds.
Post loads and time to comments.
SKILL/STRENGTH:
1a) Rope climbs: 3 x 3
1b) Toes to bar: 3 x 15
1c) Ring dips: 3 x 10
CONDITIONING:
From CrossFit Grandview
21-15-9:
Burpees
Pull-ups
Box jumps, 24/20"
Post time to comments.
STRENGTH:
EMOM for 5 minutes:
1 Power clean + 1 Hang squat clean + 1 Push jerk @ 75%
CONDITIONING:
10 minute AMRAP:
5 Strict pull-ups
10 Front squats, 135/95
25 Double-unders
Post weight used for the STRENGTH and rounds/reps for the CONDITIONING to comments.
Hope every had a good Thanksgiving! Now it's time to get back to work with a little Post Turkey Tabata!!!
8 rounds of each movement (20 seconds of work, 10 seconds of rest)
Pull-ups
KBS, 24/16kg
Sit-ups
Goblet squats
Post lowest score for each movement to comments.
Hope every had a great Thanksgiving! Lets burn off all that turkey!!!
Run: 4 x 800m-rest 1:1-25 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.
*all work should be at approximately 90-95% RPE. That means, no sandbanging!
Post times to comments.
SKILL:
1a) 3 x 30 second Hanging L-sit
1b) 3 x 30 second ME hip extensions
-rest 1 minute
CONDITIONING:
For time:
60 Thrusters @ 60% of your 1RM squat clean
*7 toes to bar every time the bar leaves the front rack position. Once you put the bar down, complete the toes to bar and get back to work on the thrusters.
Post total number of hip extensions, load for the thrusters, time and number of toes to bar.
STRENGTH:
EMOM for 5 minutes:
1 Power clean + 2 Push jerks @ 75% of 1RM clean
CONDITIONING:
4 rounds:
5 Back squats, 185/115
10 DB Push presses, 50# (each hand)
150' Sled pull shuttle, 165/125 (75')
Post load and time to comments.
SKILL:
1a) Rope climbs: 3 x 3
1b) Pistols: 3 x 10 (alternating)
1c) GHD sit-ups: 3 x 12
CONDITIONING:
3 rounds for time:
10 Deadlifts, 315/185
50 Double-unders
*if the RX'd weight is too heavy, use 80% of your 1RM.
Post time to comments.
STRENGTH:
EMOM for 6 minutes:
3 Cleans (full squat) @ 80%
CONDITIONING:
"Half Cindy with a Twist"
10 minute AMRAP:
Buy-in: 50 KBS, 24/16kg
5 Pull-ups
10 Push-ups
15 Goblet squats (DEMO)
Post loads and rounds/reps to comments.
"Tumilson"
8 rounds for time:
Run 200m
11 Dumbbell burpee deadlifts, 60#
Post time to comments.
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
4 rounds:
2 minutes ME row for calories
-rest 1 minute
1 minute ME wall walks
-rest 1 minute
Post total calories and total wall walks to comments.
STRENGTH:
EMOM for 7 minutes:
3 Front squats @ 85%
CONDITIONING:
5 minute AMRAP:
10 Burpees
1 Squat snatch + 1 Hang power snatch + 1 Overhead squat @ 60%
-Rest 2:00
EMOM for 5 minutes:
1 Squat clean + 1 hang power clean + 1 Push jerk @ 65%
Posts loads and rounds/reps to comments.
"Donna"
Partner WOD
For time:
60 Farmers carry walking lunges, 40/20 DB
50 Alternating burpees on the plate, 45#
40 Alternating med. ball sit-ups, 20/15
30 Thrusters, 95/65
20 SDHP, 75/55
100m run
*all reps are to be split evenly. They can be partitioned any way you want. For the thrusters, once the bar is picked up, it must remain in the front rack position while your partner does their reps. For the SDHP, the bar can not be put down. It can rest in the hang position while your partner does their reps. Only one person can work during the thrusters and SDHP. The run is to be completed as a team. Time stops when both partners finish the run.
Post time to comments.
STRENGTH:
EMOM for 5 minutes:
2 Power snatch @ 80%
CONDITIONING:
4 rounds:
25 Burpees
Overhead squat, 115#/85#
*each round is 90 seconds. Perform 25 burpees and with the remaining time, AMRAP overhead squat.
-rest 90 between each round.
Post load and total overhead squats to comments.
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| Image from nydailynews.com |
STRENGTH:
Push jerk:
5 @ 65%
5 @ 75%
5+ @ 85%
*% based off of 90% of 1RM.
MET-CON:
15-12-9 reps for time:
Power clean and jerk, 135/95
Pull-ups
Box jumps, 24/20
Post loads and time to comments.
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| Me during WOD 5 at the 2012 Beast of the East |
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| Women's final WOD at the 2012 Beast of the East |
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| Final Men's WOD at The Beast of the East |
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| WOD 2 at The Beast of the East 2012 |
STRENGTH:
Shoulder press:
5 @ 75%
3 @ 85%
1+ @ 95%
*% based off 90% of 1RM.
MET-CON:
3 rounds:
50' Overhead walking lunges, 20/15 med ball
150m Med ball run, 20/15
25 Box jumps, 24/20
Post loads and time to comments.
From Outlaw CrossFit
STRENGTH/CONDITIONING:
1 x 20 Back Squat @ 70% of 1RM
*Absolute max set. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit proper depth with every rep. Do not rack the bar until all reps are completed.
*15 overhead walking lunges with a 45# plate are assessed for everytime the bar is racked. They are to be completed immediately after the squats. Complete them as quickly as possible.
MET-CON:
3 rounds for total working time:
20 Push press, 95/65
20 HR push-ups
20 Pull-ups
-rest 2 minutes after each round.
Post back squat weight, walking lunge penalties, and time to comments.
STRENGTH:
Push press:
5 @ 75%
3 @ 85%
1+ @ 95%
*% based off of 90% of your 1RM.
MET-CON:
From Jet City CrossFit
For time and fewest sets:
75 Overhead squats, 95/65
Post loads, time, and number of sets to comments.
STRENGTH:
Back Squat:
5 @ 75%
3 @ 85%
1+ @ 95%
*% based off of 90% of your 1RM.
MET-CON:
From The Outlaw Way 121001
5 rounds:
25 Jumping squats, 45# bar
20 KB Push press, 24/16kg, both arms
15 Pull-ups
Post loads and time to comments.
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| Christina mastering the rope climb! |
STRENGTH:
Shoulder Press:
3 @ 70%
3 @ 80%
3+ @ 90%
*% based off of 90% of 1 RM.
MET-CON:
"Frangie"
For time:
21 Thrusters, 95/65
100 Sit-ups
15 Thrusters, 95/65
100 Squats
9 Thrusters, 95/65
Post time to comments.
SKILL/STRENGTH/CONDITIONING:
EMOM for 5 minutes:
Odd minutes:
2 Squat snatches
Even minutes:
2 Handstand push-ups
MET-CON:
5 rounds:
200m run
10 Squat cleans, 135/95
*rest 90 seconds after each round.
Post total working time to comments.
STRENGTH/CONDITIONING:
Sled pulls
4 x 100m, sled weight plus 75/55# of plates
MET-CON:
4 rounds:
1 minute AMRAP:
Box jumps, 24/20"
1 minute AMRAP:
Thrusters, 75/45#
Post total reps to comments.
10-9-8-7-6-5-4-3-2-1:
Power clean, 155/105
Chest-to-bar pull-ups
KBS, 24/16kg
Post time to comments.
10-9-8-7-6-5-4-3-2-1 reps for time:
Burpees
50' Overhead walking lunges, right arm, 32kg KB
10 KBS, 32kg
50' Overhead walking lunges, left arm, 32kg KB
*10 total rounds with the burpees decreasing by one rep each round. All the other movements stay the same distance/reps.
Post time to comments.
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| Jon looking strong front squatting! |
21-18-15-12-9-6-3 reps for time:
Pull-ups
GHD sit-ups
Pistols (alternating)
Post time to comments.
"Donna"
Partner WOD for time:
60 Walking lunges (30/person, done simultaneously)
50 Alternating burpees on the plate, 45#
40 Alternating med ball sit-ups, 20/15
30 Thrusters, 95/65
20 SDHP
100m run
*The walking lunges, burpees on the plate, and med ball sit-ups are to be split evenly. Both partners must perform the walking lunges simultaneously. For the thrusters, the bar must not leave the front rack position until both partners complete their reps (30 reps). For the SDHP, once the bar is picked up, it can not be put down until both partners complete their reps (20 each). The 100m run is to be done with both partners. WOD time is stopped when the second person finishes the run.
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| Donna not letting a broken wrist get in the way of her training! |
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| Meet Christina! She got her first rope climb tonight!!! I see many more ascents to come! |
3 rounds for time:
400m run
10 1-arm squat snatches, 1.5/1 pood
15 HR push-ups w/feet on a 45# plate
*12 minute cap
3 knees to elbows are to be done immediately after the 12 minute cap expires for every rep not completed. (The run counts for 10 reps.)
Post time if finished within the cap or number of reps and number of knees to elbows completed.
STRENGTH:
Front squat
1-1-1-1-1
Shoulder press
1-1-1-1-1
MET-CON:
3 rounds:
15 Burpees
30 Sit-ups
15 Box jumps, 24"
Post loads and time to comments.
STRENGTH:
Deadlift
1-1-1-1-1
Push Jerk
1-1-1-1-1
MET-CON:
10 minute AMRAP:
10 Box jumps, 24"
15 SDHP, 75#
20 squats
Post loads and rounds/reps to comments.
For time:
200m run
10 Thrusters, 95#
200m run
15 Thrusters, 95#
200m run
Post time to comments.
Were your knees, hips, and elbows fully extended on that last thruster? Was that last squat below parallel? Did your chin reach the bar on that last pull-up? No? Then you should want to be honest with yourself, your coach, and your fellow athletes. No rep yourself and do it again! In the end, you are the only one that is being cheated by not doing the work completely. Results come from hard work, not short cuts. Everyone wants the fastest time in class, no one wants to be last, but by following the movement standards you can be proud if your scores that get posted on the board. Whatever it is, you earned it with honesty, all out effort, and hard work.
SKILL:
Knees to elbows
10-10-10
Handstand push-ups
8-8-8
MET-CON:
Every 30 seconds for 5 minutes:
3 Front squats, 135#
*The bar must be cleaned (squat, power, or muscle) off the floor. No racks allowed. After the 3 front squats are completed, you must remain in the front rack position until the WOD is over. There is a 5 burpee penalty for each time the weight is put down. The burpee penalty must be completed before the next 30 seconds begins. If you can not finish the burpees in time, there is no rest. Clean the bar back up and perform the next set of front squats.
Post thoughts about the WOD and number of burpees performed to comments.
STRENGTH:
Bench press
1-1-1-1-1-1-1
MET-CON:
5 rounds for total working time:
5 Squat clean thrusters, 135#
50 Double-unders
5 Squat clean thrusters, 135#
-rest 1:1
Post loads and total working time to comments.
5 rounds of the 3 minute AMRAP:
3 Power snatches, 75#
6 Burpees
9 Squats
Rest 1 minute after each round.
Post total rounds/reps to comments.
Lately a few of you have been forgetting some of your gear (gloves, tape, wrist wraps, etc...). No biggie, shit happens. You had a rough day at work, you're running late for class, whatever the reason is, you just forgot to bring your gear with you. A simple solution is to pack a gym bag.
It doesn't have to be fancy. It can be a backpack from your school days or a duffle bag of some sort. The main goal with packing a gym bag is that it keeps all of your training gear in one place. Packing and bringing a bag also saves you time and effort from wondering whether or not you will need a certain piece of gear for class. By bringing a prepacked gym bag, you will be Ready for Anything. Last but not least, instead of trying to remember your gloves, grips, tape, wraps, and whatever else you like or need to train with, you just need to remember to grab one thing, your gym bag.
Lately we have heard some complaints about people's wrists, particularly when we do front squats, cleans, or movements overhead. Well, we are happy to announce that X Four Three now has wrist wraps available to purchase for $13!!! Pick sup a pair and show that front rack position who's boss!!!
Don't forget, we also have tape to protect the hands and wrists as well. 10 yards x 1" for only $2!!!
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