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. 12-27-11

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

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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:

  1. Handstand Push-Up
  2. Man-Makers
  3. Pull-Ups
  4. Burpees
  5. Ring Dips
  6. Lunges
  7. Box Jumps
  8. SDHP
  9. Kettlebell Swings
  10. Wall Balls
  11. Flutter Kicks (8-count)
  12. 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

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

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