Monthly Archives: December 2016

Day 71: Friday, December 23

Image result for crossfit merry christmas

Merry Christmas, Ya Filthy Animals!

PREPARATION:

2 rounds of:

  • Row 10 Calories
  • 10 Good Mornings with 65/35
  • 8 Inchworms

STRENGTH:

Deadlift as follows:

  • 8-6-5-4-3-2 reps 
  • increase load as you feel form allows
  • REST 2 minutes between sets

Met-Con WOD:

Partner “Fight Gone Bad”

3 rounds of the following:

Partner A goes; then Partner B; then Partner C

  • 1:00 Wall Ball
  • 1:00 Sumo Deadlift High Pull
  • 1:00 Box Jumps
  • 1:00 Push Press
  • 1:00 Row for Calories

 

 

 

 

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Day 70: Thursday, December 22

Image may contain: 2 people

PREPARATION:

3 rounds done with an empty bar of:

  • 10 OHS 
  • 8 Controlled Lunges with bar in Front Rack
  • 6 Hang Power Cleans

STRENGTH:

Every 90 seconds for 8 rounds (12 minutes):

  • 1 Strict Press + 1 Push Press
  • increase weight each round

Met-Con WOD:

“Season’s Beatings”

Okay, wildcats, this is what have been waiting for –

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….
  •  

    Deadlifts with at least 185 lbs for lads and 115 lbs for ladies

  • Power Cleans with at least 115 for lads and 65 for gals
  • Push Press with at least 95 lbs for lads and 55 lbs for ladies
  • Thrusters with at least 65 lbs for lads and 45 lbs for ladies

 

We need to make sure everyone has a safe area to work in, so be very orgainized with where you lift and move. Please control your barbell when you get tired

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Power Clean, 1 Deadlift
  • 4  Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 JPull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Push Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

 

Day 69: Wednesday, December 21

Image may contain: one or more people

PREPARATION:

 2 rounds of:

  • 15 Air squats
  • 12 Goblet Squats
  • 9 KB Swings

STRENGTH:

Every 90 seconds for 8 rounds (12 minutes) complete the following:

  • 1 Pause Front Squat @ 70% (pause in bottom for 3 seconds) + 1 Front Squat (no pause)

Met-Con WOD: 

PART A>

This is an 18 minute WOD including REST

4 rounds of the following:

AMRAP for 3 minutes of:

  • 3 Back Squats @ 50% of your Squat Max
  • 6 Push Ups 
  • 9 Air Squats

REST 2 minutes between rounds

PART B>

  • 3 sets of stairs
  • 20 Wall Balls
  • 10 D-Ball Over the Shoulders
  • 20 Calorie Pull on Rower for time

Day 68: Tuesday, December 20

Image may contain: one or more people

My job is so much fun:)

PREPARATION:

  • 2 laps of halls

then:

2 rounds of:

  • 10 Hang Power Cleans with bar
  • 8 Power Cleans with bar
  • 6 Squat Cleans with bar

STRENGTH:

  • We are doing the infamous Clean Ladder:)
  • depending on your Max Clean, you will start at a weight you are comfortable with and work your way through the ladder
  • 1 minute for as many attempts as you like to accomplish the lift
  • starting @ 55# and going up by 10# increments to 245#

Met-Con WOD:

Complete the following for time:

 2 rounds of:

  • 20 Pull Ups
  • 20 Push Ups
  • 20 Sit Ups
  • 20 Air Squats

REST 3 minutes between rounds

 

 

Day 67: Monday, December 19

Image may contain: one or more people and indoor

Marla and Cole pus each other to be their very best

PREPARATION:

2 rounds of:

  • 20 Air Squats
  • 15 Sit Ups
  • 10 Push Ups
  • 5 Pull Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 75% + 5 pounds
  • 1 set of 5 reps @ 80% + 5 pounds
  • 1 set of 5+ reps @ 85% + 5 pounds

then:

  • 2 sets of 10 reps of Pendlay Rows

Met-Con WOD:

PART A>

This will definitely punch you in the throat if you really go for it! Make sure you push harder than you think you can.

 EMOM for 10 minutes of:

  • 4 Hang Power Cleans
  • 2 Shoulder-to-Overhead
  • 1 Clean & Jerk

<THEN>

PART B>

Complete, using your heaviest weight from Part A, AFAP:

  • 20 Deadlifts
  •  lap of the halls
  • 10 Deadlifts
  • 1 lap of the halls

PART C>

  • 20 Hollow Rocks
  • 15 Supermans
  • 10 Get Up Sit Ups
  • 5 Turkish Get Ups 

 

Day 66: Friday, December 16

Image may contain: one or more people and basketball court

“Bring Sally Up, Bring Sally Down”

PREPARATION:

  • Run 3 laps of the hall
  • 3 Windsprints in Great Hall
  • 10 DB One-Legged Deadlifts (10R/10L)

STRENGTH:

Deadlifts @ 75% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

  • 50 Air Squats 
  • 40 Rows (pull ups, inverted rows, barbell row, or lat pull downs; or 40 hard pulls on rowing machine)
  • 30 KB Swings
  • 20 Push Jerks 65/45
  • 100 Jumping Jacks
  • 20 Push Jerks 65/45
  • 30 KB Swings
  • 40 Pullups (something different than first set of 40)
  • 50 Air Squats 

Day 65: Thursday, December 15

Image may contain: 1 person

PREPARATION:

  • we will do the “Bring Sally Up” warm-up with weight on your back

 

STRENGTH:

Squats @ 75% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

3 rounds for time:

  • 10 Double Unders
  • 9 Hand Release Push Ups
  • 8 V-Ups
  • 7 KB Snatch (right then left)
  • 6 Front Rack Lunges @ 75/55
  • 5 Slam Balls
  • 4 Seated Rack Press (sit down; feet straight out; barbell on back; press)
  • 3 Weighted Pull Ups
  • 2 Goblet Squats (heavier than you have ever tried)
  • 1 Burpee Box Jump

 

Day 64: Wednesday, December 14

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PREPARATION:

  • 10 KB Wall-Ball Shots

  • 10 Kneeling One Arm KB Strict Press (10 Left and 10 Right)

STRENGTH:

same concept as yesterday:)

Cleans @ 75 to 80% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

Met-Con WOD:

PART A>

18-15-12-9-6-3 of:

  • Thrusters @ 65/45
  • Box Jumps
  • Plate Sit Ups

PART B>

10 minute EMOM alternating of:

  • 16 Push Ups
  • 8 Pull Ups

PART C> ‘Play time’

  • Handstand Walks or Handstand work 
  • 10 D-Ball Over the Shoulders (we have a new 100# D-Ball)
  • 5 Rope Climbs
  • Farmer’s Carry in the gym – load up 1/2 your body weight in each hand and measure how far you can go

 

Day 65: Tuesday, December 13

Mother shows son how things are done:)

PREPARATION:

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-plate-shoulder-rocks

https://www.powermonkeyfitness.com/videos/warm-shoulders/overhead-bench-stretch-single-arm-raises

STRENGTH:

  • Normally, we would do a de-load session, but today we are going to do something different…

Bench Press @ 75% as follows:

  • Minute 1 – 1 rep
  • Minute 2 – 2 reps
  • Minute 3 – 3 reps
  • Minute 4 – 4 reps
  • Minute 5 – 5 reps
  • Minute 6 – 4 reps
  • Minute 7 – 3 reps
  • Minute 8 – 2 reps
  • Minute 9 – 1 rep

then:

  • 3 sets of 12 reps of Pendlay Rows

Met-Con WOD:

EMOM of the following: for 12 minutes

  • even minutes: 20 Sit Ups
  • odd minutes: 20 KB Swings

4 minutes REST

then

  • 5 rounds of the following complex (not for time) @ 75% of your Push Press Max (increase weight each round if you can)

REST  2 minutes between sets

  • 1 Power Clean
  • 1 Jerk
  • 2 Squat Cleans
  • 2 Jerks

 

Day 63: Friday, December 9

PREPARATION:

  • 10 Hindu Push Ups
  • 10 Dead Bugs with KB
  • 10 KB Taters
  • 10 Single Leg Deadlifts with DB or KB

https://journal-demo.crossfit.com/article/rusty-malinoski-pro-wakeboarder-2

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50% 
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85% 
  • 1 set of 3 reps @ 90% 
  • 1 set of 1+ reps @ 95% 

Met-Con WOD:

PART A>

Complete the following:

  • 5 Deadlifts @ 55%
  • 10 – 1 Box Jumps
  • 20 – 2 Sit ups

so:

  • 5 Deadlifts, 10 Box Jumps, 20 Sit Ups
  • 5 Deadlifts, 9 Box Jumps, 18 Sit Ups
  • 5 Deadlifts, 8 Box Jumps, 16 Sit Ups
  • and so forth…

PART B>

  • Reverse Tabata Push Ups (8 rounds of 10 seconds of work; 20 seconds of rest)