WOD 12/31/2015

CrossFit Open WOD 11.5

Complete AMRAP in 20 Minutes of:

5 power cleans (145#)
10 toes to bar
15 wall balls

WOD 12/30/2015

Pull-up ladder

then:

Overhead squat ladder (1/2 Bodyweight or Fran weight)

WOD 12/29/2015

"Kelly"

5 rounds of:

Run 400M
30 box jumps
30 Wallball shots

WOD 12/28/2015

CrossFit Open WOD 11.1

10 minute AMRAP of:

30 Double unders
15 snatches (75#/55#)

WOD 12/25/2015 "The Twelve Days of Christmas"

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 12/24/2015 "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 12/23/2015

For time:

150 squats
75 hip extensions
120 squats
60 hip extensions
90 squats
45 hip extensions

WOD 12/22/2015

Hang Squat Clean 5-5-3-3-3-1-1-1-1

WOD 12/21/2015

Complete AMRAP in 20 minutes of:

Rope climb, 2 ascents
20 one-legged squats, alternating
40 double-unders

WOD 12/18/2015

5 rounds for time of:

Row 250 M
45-lb thrusters, 25 reps
15 toes-to-bar

WOD 12/17/2015

"Diane"

21-15-9 reps for time of:

225# deadlifts
handstand push-ups

WOD 12/16/2015

T.U.P.

15-12-9-6-3 reps for time of:

135# power cleans
pull-ups
135# front squats
pull-ups

WOD 12/15/2015

3 rounds for time of:

10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups

Prescribed weight is 55# dumbbell for snatches and overhead squats.

WOD 12/14/2015

Back Squats 5-5-3-3-1

then:

Pull-up strength and skill practice

WOD 12/11/2015

Tabata push press, 75 lb.
Tabata sit-up
Tabata sumo deadlift high pull, 75 lb.
Tabata push-up

Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  There is no rest between exercises.  Note total reps from all 32 intervals.

WOD 12/10/2015

Run 1 mile for time

Then:

Tabata squats
Tabata deadlift, 155#
Tabata squats
Tabata deadlift, 155#

WOD 12/9/2015

3 rounds for time of:

135 clean and Jerk, 10 reps

50 Wallball shots

WOD 12/8/2015

For time:

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

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

(Compare to 12/8/2014)

WOD 12/7/2015

Back Squat 5-5-5-5-5

Then:

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3

WOD 12/4/2015

"Linda"

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

1 1/2 bodyweight deadlift
bodyweight bench press
3/4 bodyweight clean

WOD 12/3/2015

Complete AMRAP in 20 minutes of:

400 M run
185 lb Front Squat, 10 reps
20 GHD sit-ups

WOD 12/2/2015

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

(Compare to 12/4/14)

WOD 12/1/2015 "Barbara"

"Barbara"

5 rounds each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between each round