Monthly Archives: December 2014

12/31/14

 

Well, it’s the end of 2014 and the start of 2015. Why not come in and kick off your night with a WOD celebrating the past 365 days of being awesome at CrossFit?

 

While class starts at 11:30, we will be WOD’ing at 12pm to ensure a thorough warm-up

 

WOD

“The 365”

In teams of 2 (*or 3-4)

50 Clean & Jerk (65/95)

50 Pull Ups

50 Wall Balls (14/20)

50 T2B

50 Push Press (65/95)

50 Power Snatch (65/95)

650m Row

All work must be divided evenly, except the row. You each get to row 650m.

Only one person works at a time.

12/30/14

 

Strength

 

Push Press

3-3-3-3

 

WOD

6 Rounds for Time

24 Air Squats

24 Push Ups

24 Sit Ups

24 Walking Lunges

24 Double Unders

*35 Min time cap

 

 

12/29/14

Strength

Back Squat

3-3-3-3-3

 

WOD

45 Back Squat (95/135)

400m Row

35 Front Squat (95/135)

400m Row

15 Overhead Squat (95/135)

12/27/14

 

Partner WOD

bring a friend and a good set of lungs for this one!

Tis the season for surprise WODs!

See you all at 11:00AM!

12/26/14

See you all at 11:30 AM!

Strength

Choose a lift…..pick it up… go heavy! You have 30 minutes!

Then….

“Boxing day special”

(Prepare for the unknown… after your strength we will complete a WOD…. you will not find out what it is until after your strength)

12/24/14

 

Merry Christmas Eve!!

See you all tomorrow at 12:30 pm for our Christmas Eve WOD!

 

WOD (for time)

“Franta Clause”

(Don’t be fooled by the name… you have no idea what is coming! See you all tomorrow and bring your A game!)

12/23/14

WOD (for time)

“The 12 Days of Outlaw”

*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 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

* if the movements and weights below seem advanced that is because THEY ARE! This WOD is tough and as always we will have a scaled WOD option that will be just as fun 😉

 

1 Clean & Jerk (225/155)

2 Muscle-Ups (ring)

3 Box Jumps (30/24)

4 Hang Squat Snatch(115/75)

5 Bar Facing Burpees

6 Push Press (115/75)

7 Pistols (alternating)

8 T2B

9 Wall Ball (20/14)

10 C2B Pullups

11 HSPU

12 Front Squats (225/155) (no racks/2 bars permitted)

 

12/22/14

Strength
Pull ups

WOD (for time)
4 rounds (for time)
20 wall balls (20/14)
40 double unders
20 cal row
40 double unders
20 box jump overs (24/20)
40 double unders

12/19/14

Skill 
1) Rope Climbs
Wear long sock or pants. Seriously. Or shin guards.

2) Handstand practice
Get upside down and enjoy the view

WOD
4 Rounds
40 Double Unders
20 Push Ups
20 Sit Ups
40 Air Squats

12/18/14

Skill 
Pistols – Got em? Work em. Wish you had them? Learn some tips and tricks!

WOD 
Begin at 0:00
15-12-9
Full Clean (135/95)
Push Jerk (135/95)
Rest

Begin at 20:00
4 Rounds:
21 Wall Balls (14/20)
18 Pull Ups
15 KBS (53/70)
12 Burpees