WOD 12/31/2014 ("Cindy")

Skill tests

Then:

"Cindy"

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

WOD 12/30/2014

Deadlift 1-1-1-1-1-1-1

WOD 12/29/2014

Chest to bar pull-up ladder

Rest 5 minutes

1/2 body weight Overhead squat ladder

WOD 12/26/2014

Ring push-up ladder

Rest 5 minutes

Body weight Front Squat ladder

12/25/2014 (Twelve Days of Christmas)

Christmas WOD 2014

12 days of Christmas...

1 Handstand push-up

2 Turkish gets ups (53 lbs for men/35 lbs for women, perform one with each arm.)

3 Box jumps (30”/24”)

4 Pistols (2 each side) squats

5 Burpees

6 Toes to bar

7 Ring Dips

8 Hand release push-ups

9 GHD sit-ups (Do regular butterfly sit-ups if no GHD machine)

10 Walking lunges (10 each side)

11 Hello Dollys (4 count equals one)

12 Man-Makers (45# dumbbells/30#) (See demo at: https://www.youtube.com/watch?v=iMNnvhg1JcM)

Perform this workout like the song.  1 HSPU, 2 TGU's/1 HSPU, 3 Box jumps/2 TGU's/1 HSPU, and so on....

WOD 12/24/2014 ("Holly")

"Holly"

For time (30 minute time cap):

12 Pull-ups
24 Burpees
45 sit-ups
12 Pull-ups
24 Burpees
45 front squats
12 Pull-ups
24 Burpees
45 Push press
12 Pull-ups
24 Burpees
45 toes to bar
12 Pull-ups
24 Burpees
45 Double-unders

WOD 12/23/2014

2 X Row 500M for time

then:

"Jenny"

20 minute AMRAP of:

45-lb Overhead squat- 20 reps
45-kb Back squat- 20 reps
400 M Run

WOD 12/22/2014

Weighted Pull-up 5-5-5-5-5-5-5-5-5-5

(If you don't have pull-ups or don't have strict pull-ups yet, work on pull-up let downs, pull-up kip, and other pull-up skills for 20 minutes)

For time:

1.5 pood Kettlebell swings- 75 reps
Run 1 mile
1.5 pood Kettlebell swings- 75 reps

WOD 12/19/2014

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

WOD 12/18/2014

Hang Power Snatch 5-5-3-3-3-1-1-1-1-1

Then:

20 Minute AMRAP of:

10 Strict knees to elbows
20 pistol squats (alternating legs)
30 ft handstand walk (sub w/ dumbbell presses)

Compare to: 4/3/2013

WOD 12/17/2014

10-9-8-7-6-5-4-3-2-1 reps of:

Box jumps
Push-ups
Sit-ups
Back extensions
Dollys

WOD 12/16/2014 ("Push and Pull")

Push press 5-5-3-3-3-1-1-1-1-1

then:

Pull-up ladder (Death by Pull-ups)

WOD 12/15/2014 ("Ramona")

"Ramona"

14 minute AMRAP of Lunges with bar racked in the front rack position.  (Use 25 % of Front Squat max)

Rule:  You can rest standing with the bar in the front rack but must sit in a squat if the bar comes to the floor.

WOD 12/12/2014 ("Fran Friday")

"Fran"

21-15-9 reps for time of:

Thrusters
Pull-ups

Compare to 8/29/14

WOD 12/11/2014

30 minutes of skills practice or work on a weakness


Three rounds for time of:

Row 50 calories
150 double unders
50 walking lunge steps

WOD 12/10/2014

With a clock set for 12 minutes using a 135# barbell:

1minute of squat cleans
1minute of push jerks
2 minute of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

www.crossfitshawanoarea.com

WOD 12/9/2014

Barbell Turkish get-ups 1-1-1-1-1-1-1

Then:

Tabata Squat
Rest 2 minutes

Row max distance in 5 minutes

WOD 12/8/2014

For time:

Row 1000 meters
40-lb dumbbell snatch, 50 reps
Row 750 meters
40-lb dumbbell snatch, 35 reps
Row 500 meters
40-lb dumbbell snatch, 20 reps

Dumbbell snatches are single arm, alternating.  Full squat snatch on these.

WOD 12/5/2014

Split Jerk 5-5-5-5-5

Then: Work to a 1 rep Max, don't stop until you fail.

Today is all about speed under the bar!

WOD 12/4/2014

For time:

Row 1000 M
30 dips
75# sumo deadliest high pulls, 30 reps
30 handstand push-ups
75# power snatch, 30 reps
30 burpees
30 pull-ups
75# thruster, 30 reps

(Main site WOD from 12/3/14)

WOD 12/3/2014

20 minute AMRAP of:

5 burpees
1 rope climb
30 double unders

WOD 12/2/2014

Inverse Tabata shoulder press
Inverse Tabata Front squat
Inverse Tabata dead lift

Use 75% of max for each exercise.  10 second work, 20 seconds rest.  2 minutes rest between each exercise.

WOD 12/1/2014

5 rounds for time of:

135 pound dead lift, 9 reps
135 pound hang power snatch, 6 reps
135 pound overhead squat, 3 reps