12/31 WOD

Full Squat Snatch--work to a tough single.

then;

Complete as many rounds as possible in 3 minutes of:
Pwr Cln x 10 reps (135/95/65)
Toes to Bar x 10 reps

Rest 5 minutes, and then . . .

Complete as many rounds as possible in 3 minutes of:
Push Press x 10 reps (115/95/65)
Kettlebell Swings x 10 reps (55/35)

12/30 WOD

Take 15 minutes to build to three heavy reps of Deadlift;
and then,
For time:
Deadlift x 15 (75% of today’s lift)
Push-Ups x 30
Run 800 Meters
Deadlift x 10
Push-Ups x 20
Run 400 Meters
Deadlift x 5
Push-Ups x 10
Run 200 Meters
 
Of course, the push ups are hand release...Use the 15 min to work up to the 3RM---even if you know what it is already.

12/29 WOD

First off, shout out to CrossFit Adrenaline. Mary and I were looking for a place to buy a small fridge for my office---and by chance, ended up there. Great group of people---cant wait to get a workout in with them this weekend.

A. Clean and Jerk - 3,3,3,3; rest 5 min
B. Power Clean TnG - 10 reps fast but tough weight; rest 3 min x 3
C. KBS heavy x 20; rest 45 sec x 3

then;
5 sets:
Row 5 min
rest 30 sec
HSPU AMRAP--unbroken
rest 30 sec
30 extended step lunges - pause 2 sec on ground - BIG step out in front
rest 30 sec
AMRAP Musle Ups (if you sub MU's, give description of sub)
rest 30 sec

*Mary
Three sets of:
Back Squat x 4 (85%)
Rest 45 seconds
Ring Rows x 8
Rest 45 seconds
Walking Lunges with KB x20 steps
Rest 45 seconds
Single-Arm Trap Raises x 8
Rest 45 seconds

then,

Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run

12/27 WOD
If you have a rope, do 5 ascents...
then,
A. Back Squat - 6,4,2; rest 1 min (75%-85%-95%)
B. AMRAP Strict Chin Ups rest 1 min x 3
C. Tuck Jumps in place - 5 continuous; rest 1 min x 3
then;
for time:
30 pistols (15 each)
50 m HS walk---(sub 120 sec HS hold)
50 KBS - (70/55/35)
30 GHD sit ups
20 wall walk
50 row cals
100 double unders
200 m run

**Mary
Against a 4-minute running clock, perform the following for max reps:
Row for Calories

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

12/26 WOD

Take 10 min to build to tough Squat Clean
Take 10 min to find 3RM OHS

then;

7 sets @ 100%:
3 tough hang power clean (pick a difficult wt)
6 burpees AFAP
15 sec Sprint on Rower (for distance)
Rest to recovery

If you want to start doing 2-a-days (to prep for the Open), log onto the CF main site, and do that WOD. I would suggest doing that one second because it will effect your Sq Cln, and OHS numbers to do it first. Rest 4-6 between this WOD and your second one.
**Mary
Five sets of:
Deadlift x 6
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Hand-Release Push-Up x 15
Rest 30 seconds
Push Press x 8
Rest 30 seconds
and then,
Five sets of:
20 Cal Sprint Row
10 Burpees
Rest 60 seconds

12/24 WOD
One of our guys got engaged yesterday...congrats Slater!! You guys are an awesome couple---Mary and I wish you the very best.
Today, we are going kind of "independent"...choose some stuff you need to work on, and work on it. Get serious with it. Lift the most you can, or work on form. As we move into the CF Open (Feb 22)---we need to get serious about form. Slater talked to (and worked out with) the Hendels a couple of days ago, and Andy talked to him about effeciency. I dont harp on being efficient, because with good form comes efficiency. Those that worked out at the old warehouse know that I am a form nazi. Take these next 2 months and work on form.
I will probably be in town (Kville, NC) for the War of the WODs. I am coming in on Friday---so, if the guys going to get CF certs arent gone yet---lets get together. I plan to do my WOD at CFK-ville on Friday night.

Have a Merry Christmas!

12/23 WOD
Front Squats 4 x 5rep (80% 1RM)

5 sets:
AMRAP Ring Dips
rest 20 sec
Box Jumps high (30"/24")
rest 20 sec
AMRAP Double Unders in 30 sec
rest 1 min

**Mary
Three sets of:
Bench Press x 8 rep
Rest 45 seconds
Romanian Deadlift x 6
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8
Rest 45 seconds;

and then,
4 sets
Row 500 Meters
Kettlebell Swings x 10 reps

12/22

WOD will be posted late afternoon due to A's work.
Thanks.

WOD 12/21

REST Day ~


M - 15:06
3RFT.
10 Cln (75)
15 pull ups
10 burpees
15 kbs (35)
200m row

WOD 12/20

A. was out of town yesterday and didn't have a chance to post a regular WOD for today.

Work on your weaknesses; HSPU, Pistols, Double-Unders (2 solid minutes of work), Muscle-Ups (Slater weighted Muscle-Ups)

Also - Find your new 1RM: Clean, Push Press, Snatch, and 500m row.

12/19 WOD

3 sets
10 TnG squat clean unbroken tough
15 pull ups
10 burpees
15 KBS - 70/55/35 Russian Swing
Run 400 m
*Rest to recovery between sets. Time each seperately. Do all unbroken if possible.

then;
3 sets
1k row
*Fully recover between rows

*Mary

Three sets of:
Split Squat x 8 reps each leg
Rest 30 seconds
Push-Ups x 15
Rest 30 seconds
Wall Walk x 8 reps
rest 30 seconds;

then,

3 rounds for time of:
Thrusters x 15 reps
Run 400 Meters

*Thursters should be at a weight you can easily get through for 2 rounds. Squat weight is up to the athletes--but make it a little difficult.

12/17 WOD

150 Wall Ball for time.

12/15 WOD
Run 5K

12/13 WOD

A. Split Jerk (from rack position) - 1.1.1.1 x 4; rest 3 min between sets (go heavy, 155# min)
B. Push Jerk tough x 7 x 3 sets; rest 1 min
C. KBS heavy x 20 x 3; rest 1 min
D. AMRAP DU's in 10 min

For the split jerk: do 1 heavy split jerk, bring the bar back to rack position---then place the bar back on the squat rack. In other words, dont do all (1.1.1.1) as back to back reps. This weight should be heavy enough to warrant rest between each single.

**Mary
Five sets of:
Strict Shoulder Press x 8 reps (wt TBD)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg (wt TBD)
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

12/12 WOD

100 TGU---not for time (50 each; switch as much as needed)
choose your weight wisely---dont switch during the WOD.


**Mary
 
20min AMRAP
10 Wall Ball
15 Hand-Release Push-Ups
20 Kettlebell Swings

12/9

WOD ~

In five minutes, complete a 600 meter run and as many double-unders as possible.
Rest three minutes and repeat for a total of five cycles.
Post number of double-unders completed each round.

12/8 WOD

for time:
30 unbroken pull ups
Run 400 m
25 unbroken pull ups
Run 400 m
20 unbroken pull ups
Run 400 m
15 unbroken pull ups

Log any breaks in pull ups as well as time to complete. We want to go unbroken if at all possible.

**Mary
Three sets of:
Back Squat x 8-10 reps
Rest 30 seconds
Pwr Cleans x 8-10 reps
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes;

and then,
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees
5 Wall Ball
100 Meter Run

12/6 WOD

DL - build to a tough single - 1RM style
WTd Ring Dips - 2-3 x 3rd; rest 3 min (go up in wt each round)

rest as needed

for time:
15 HSPU
15 Push Press (115/95/65)
10 box jumps - 24/20"
Row 1K
10 HSPU
10 Push Press
20 box jumps - 24/20"
Row 1K
5 HSPU
5 Push Press
30 box jumps - 24/20"

**Mary
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
10 Push Press (55)
10 Front Squat (75)

Rest 8 minutes;
and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes;
and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″)
15 Toes to Bar
5 Ring Dips

12/5 WOD

A. 20 leg less rope climbs for time (14')
(leg less up and down)
B. GHD sit ups - 15 x 5; rest 1 min

OR

as many rounds in 15 minutes:
3 power snatch - 135/95/65
6 OHS - 135/95/65
9 CTB pull ups

**Mary:

Three sets of:
Straight Leg Deadlift x 6-8 rep (65#)
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Reverse Lunges with (1) 15#KB x 20 rep
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds;
and then,
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dbl Unders
30 seconds of Rest

Mary will be getting different programming for a while...she will begin running races in 2 months---so, she needs to prep for that.

12/1 WOD
3 sets
Heavy Ground to OH x 5 reps (specify how you went G2OH in comments--clean/jerk, snatch, etc)
then;
Handstand pushups x 7 reps
then;

A. hang power snatch - 3 x 3; rest 90 sec between sets
B. handstand walk - 20 ft (total); rest 90 sec x 3
C. Run 400 m; rest 90 sec x 2