Monthly archives: December, 2014

It’s Going to be a Grinder

Warm up
Burgener warmup up- clean

2 rds
25 banded face pulls
20 bar kips
15 air squats
10 plate hops
Crab walk

WOD

50 Single Arm Russian KBS 55/35 ( 25/25 broken up any way)

5 sprints

40 Toes to bar

5 sprints

30 Wall Balls 20/14

5 sprints

20 Burpee Box Jumps 24/20

5 sprints

10 Power cleans (135/95)

5 sprints



It’s only 2 mins…..

Warm up
3rds
:15 jumping jacks
:15 rev hand push ups
:15 hip bridge
:15 hollow position hold
Mobility-
Partner PNF hamstring stretching stretch contact stretch x2 each side
Strength-
4 rds
Front racked lunge 5/5
Seated box jump 2
WOD
2 rds
2 min max cal row
Rest 2 mins
2 min max Ring rows ( feet elevated if can)
Rest 2 mins
2 min max shoulder to overhead 95/65
Rest 2 mins
2 min max GHD sit ups( weighted V-ups)
Rest 2 mins



Benching like BJ

Wishing BJ a happy belated birthday today

Warm up –

2 rds
10 HR push-ups
10/10/10 BPAs
10 PVC pass throughs

Strength-
1.) A.) BB bench press 5,5,4,2
B.) max strict pull ups

2.) 3rds
A.) incline Alt at top DB press 6/6
B.) band Rows x10
C.) weighted Sit up x10

3.) 3 rds
A.) DB hammer curls 6/6
B.) banded tricep ext x10-15

WOD
8min AMRAP
30 (15/15) mountain climbers
25 thrusters (45/35)
15 pull ups



Cleaning up the gym

Warm up- 3rds
25 double unders
Bear crawl
7 wall balls

20 mins to establish
Max Clean

15 min time cap

21-15-9-6-3

Thruster 95/65
Lateral bar hopping Burpess

Extra credit 3 rounds
Weighted planks max time/ max weight



Hippity Hop Cindy

Warm up-
2 rds
10 PVC OHS
10 PVC sots press
Duck walk

Strength
12 min E2mom

hang snatch (above knee ) + low hang snatch (below knee) x2
* in erase weight as you go

METCON
100 DU’s
5 rounds of cindy
80 DU’s
4 rounds of cindy
60 DU’s
3 rounds of cindy
40 DU’s
2 rounds of cindy
20 DU’s
1 round of cindy

Cindy = 1 rd consists of
5 pull ups
10HR push-ups
15 air squats



Christmas Eve Sweat!

For those who missed yesterday’s workout, it is a great time to hit the 12 Days of Crossfit workout.

For any of those who hit yesterday’s workout you will be doing

Warm ups
3 rds
6 squat jumps
10 squat thrusts
12 kb swing – Russian
10 bar thrusters

Crossfit Total
15 mins to establish a 1 RM squat
15 mins to establish a 1 RM strict press
15 mins to establish a1RM deadlift

Finisher
1000m row or 5 min max cal Airdyne

The score for the day is for anyone who needed to do 12 days of Crossfit workout.

Please put you 1RM weights in Notes



12 days of Crossfit

Warm up-
2rds
15 ring rows; 8 plate squat press outs; 20/20/20 BPAs; 10/10 reverse lunges

WOD

“12 Days Crossfit
1 Wall Walk
2 Squat Cleans (95/65)
3 Bar Facing Burpees
4 Air Squats
5 HR push-ups
6 Sumo Deadlift High pulls (95/65)
7 Pull-Ups
8 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
10 Wall balls (20/14)
11 Toes to Bar
12 Shoulder to Overhead (95/65)



Crossfit is so Complex

Warm up –

Complex- increasing weight as needed

4 rds x 2 reps

1 rep consists of

1 clean deadlift (pause at knee)3 secs- return to ground
1 clean to high hang – stay there
1 clean grip RDL (pause 3 secs)
1 hang clean
2 front squats

WOD

“Open WOD 11.1 / 14.1”

10 min AMRAP
30 double unders
15 power snatches (75/55)



Anything You Can Do I Can Do Better

Warm up- run 4loops; duck walk ; crab walk ; 15 kips: 25 plate hops

5 mins warm up with weights

4 Rounds -You Go/I Go

1:30 on/:30 rest:

Ground to Overhead 95/65

Squat Cleans 95/65

TTB

Burpee Box Jump overs 24/20

*ether can scale as needed

Score is total reps



Are you a Cherry Picker???

Warm up-
Tabata double unders

Strength –
1.) a) heavy goblet squat 10,8,6,4,2
B) broad jump 4

2. a)bb RDL 6
B) BB rollouts 8-10
C,) over head walking lunges7/7
3rds

3. A.) lateral slide lunge 6/6
b.) Banded TKEs 20/20
C.) Monster walks 10/10
3rds

wod –
100 Burpees for time



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