Happy New Year !
AMRAP in 20:12 of
- 20 Double Unders
- 11 Burpees
- 20 Sit-Ups
- 12 Box Jumps
W.O.D. 12-31-11
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Monthly Archives: December 2011
W.O.D. 12-29-11
Warm-Up
50 Double Unders, 25 Push-Ups, 25 Sit-Ups
Part 1
2000 m Rowing for time.
Part 2
Deadlift 3 reps x 7 sets.
In between the sets do
max effort dead-hang pull-ups.
Increase the weight for the deadlifts with every set.
Work your way to 3 rep max.
Record the max weight and total number of pull-ups.
e-WOD
- 200 m Farmers Carry
- 25 Flutter Kicks (8-count – 200 total)
- 50 Ring Rows
- 200 m Farmers Carry
W.O.D. 12-28-11
Warm-Up
50 Double Unders, 25 Push-Ups, 25 Lunges
Part 1
Run one mile for time.
Part 2
10-9-8-7-6-5-4-3-2-1 Back Squat and Press
(10 Back Squats, 10 Presses, 9 Back Squats, 9 Presses and so on).
Pick a good weight (~75% of max) and get through with it. Rest as much as needed.
W.O.D. 12-27-11
Post Christmas WOD for the Diehards
4 Rounds For Time of:
- 20 Push-Ups
- 100 ft. Lunges
- 30 Sit-Ups
- 100 ft. Bear Crawl
- 40 Squats
W.O.D – 12 Days of Christmas 2011
These adaptations are optimized in a communal environment where we share and work together. [...] You haven’t had a bicycling experience until you are riding with a friend that would rather die today than let your wheel get in front of theirs. – Greg Glassman
This WOD goes like the song: start with 1 handstand push-up, then do 2 man-makers and 1 handstand push-up, then 3 pull-ups, 2 man-makers, 1 handstand push-up, and so on. Here are the movements:
- Handstand Push-Up
- Man-Makers
- Pull-Ups
- Burpees
- Ring Dips
- Lunges
- Box Jumps
- SDHP
- Kettlebell Swings
- Wall Balls
- Flutter Kicks (8-count)
- Clean & Jerks
During this WOD you will do: 12 handstand push-ups, 22 man-makers, 30 pull-ups, 36 burpees, 40 ring dips, 42 lunges, 42 box jumps, 40 SDHP, 36 KB swings, 30 wall balls, 176 flutter kicks and 12 clean&jerks.
W.O.D. 12-22-11
Life, to me, is a series of false limits and my challenge as an athlete is to explore those limits. – Lance Amstrong
Warm-Up
- 1000 m Rowing
Strength & Skill
Weighted Push-Ups:
5 sets – max weight and max reps.
Main WOD
4 Rounds For Time of:
- 15 Box Jumps 24″/20″
- 20 Kettlebell Swings 54/36
- 25 Sit-Ups
W.O.D. 12-21-11
The same thing that makes people fat is what causes all these diseases. [...] Carbohydrates drive insulin, and insulin drives fat. – Gary Taubes
Warm-Up
- 100 Double Unders
- 200 ft. Bear Crawling
Strength & Skill
Practice handstand push-ups and pistols.
Main WOD
- 800 m Run
- 5 Rounds of “Mary”:
- 5 Handstand Push-Ups
- 10 Pistols (single leg squats)
- 15 Pull-ups
- 800 m Run
Cool Down
1 min plank hold
Related Info
- Pistol Progressions – by Carl Paoli
Why We Get Fat – Gary Taubes
Below is a condensed version. You can watch the three-part unabridged version:
W.O.D. 12-20-11
The clean is the ultimate combo movement, and it doesn’t have to be complicated if you break it down into pieces. – Bill Starr
Warm-Up
- 500 m Rowing
- 30 Push-Ups
- 30 Lunges
Strength & Skill
Front Squat 5-5-5-5-5 . Stay to about 50% your 1 rep max.
Main WOD
10 min AMRAP of:
- 5 Squat Cleans with 135/95
- 5 Push Jerk with 135/95
- 20 Parallette Jumps (over the bar)
E-WOD
4 Rounds For Time of:
- 20 Push-Ups
- 100 ft. Lunges
- 30 Sit-Ups
- 100 ft. Bear Crawling
- 40 Squats
Related Info
- Learning How to Do Full Cleans – by Bill Starr
W.O.D. 12-19-11
I think it’s got some really functional properties that are gonna be great down the road for CrossFitters – Dusty Hyland
Warm-Up
- 400 m Run, rest 1 min
- 200 m Sprint for time (record time)
Strength & Skill
L-Sits - Accumulate 2 minutes of holding. Record how many sets it takes.
Main WOD
- 20 Burpees
- 40 Squats
- 60 Knees 2 Elbows / Toes to Bar
- 200 m Farmers Carry
- 60 Superman / Plank Extensions
- 40 Squats
- 20 Burpees
Cool Down
200 m Sprint for time (record time)
Related Info
- The Glute-Ham Developer – by Josh Everett
- Grip Strength With Jeff Tucker and Jeannie Bassi – by Jeff Tucker and Jeannie Bassi
- Understanding Planche Strength – by Dusty Hyland
