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.