WOD 12.31.12

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!!!

WOD 12.27.12

Since we didn't have an actual class on Christmas Eve (just a little home WOD), I thought today would be the perfect day to celebrate and get everyone primed for the new year! By the way, there will be a  special New Year's WOD on 12.31.12. Hope to see everyone then!!!

I give you, 12 Days of 2012!!! It's almost like the song.


For time:

1 DB Clean and Jerk, 60/30#
2 Pistols, alternating
3 Box Jumps, 24/20"
4 Pull-ups (CTB, if you got 'em!)
5 Burpees
6 DB Push Presses, 60/30#
7 Jumping Squats
8 KTE (TTB, if you can)
9 KB SDHP, 24/16kg
10 Push-ups
11 KBS, 24/16kg
12 DB Thrusters, 60/30#

*After completing the first movement, go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 DB Clean & Jerk, then 1 DB Clean & Jerk + 2 Alternating Pistols, then 1 DB Clean & Jerk + 2 Alternating Pistols + 3 Box Jumps, etc. The WOD is complete when the 12 DB Thrusters are completed.

Post time to comments.

WOD 12.26.12

SKILLS/STRENGTH:

1A) GHD Sit-ups: 3 x 15-rest 45 seconds
1B) KB Turkish Get-ups: 3 x 10 (5L/5R)-heavy, rest 45 seconds


CONDITIONING:

21-15-9:

SDHP, 45# bar
Pull-ups
Squats

Post TGU load from SKILLS/STRENGTH and time from CONDITIONING to comments.

WOD 12.24.12

X Four Three wants to wish everyone a safe and happy holiday! Remember to make wise food choices!!! Since there is no class today or tomorrow, I programmed a little home WOD for everyone!!!


"Death by Burpees"

With a continuous running clock:

1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
etc

Continue this pattern until you can no longer complete the required number of Burpees for that minute.

Post number of minutes/reps to comments.

WOD 12.21.12

3 rounds for time:

20 KB snatches, 24/16kg
15 TTB
10 Wall balls, 20/14#

*reps for the KB snatch may be apportioned in any matter, as long as equal reps are performed on both arms.

Post time to comments.

WOD 12.20.12

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.

WOD 12.19.12

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.

WOD 12.18.12

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.

WOD 12.17.12

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.

WOD 12.14.12

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.

WOD 12.13.12

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.

WOD 12.12.12

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.

WOD 12.11.12

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.

WOD 12.7.12

Deadlift:
1-30-1-20-1-10
*For the sets of 1, those should be 1RM attempts. Keep in mind that after the set of 30, you well most likely not be able to hit the same weight for the second set of 1. The same goes for the third set of 1. The sets of 30, 20, & 10 should be at a weight that is challenging, but still allows you to go unbroken. Rest no longer than 5 minutes between sets.
Post loads to comments.

WOD 12.6.12

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.

WOD 12.5.12

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.

WOD 12.4.12

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.

WOD 12.3.12

For time:

20 Hang squat snatches, 115/75
30 DB thrusters, 50/30
40 Toes to bar
50 Double-unders

Post time to comments.