Month: December 2013

WOD for Monday, 12/30/13:

AMRAP for 14 minutes:

10 kettlebell swings (70#/53#)

10 burpee one leg box jumps (24″/20″)

WOD for Tuesday, 12/24/13:

“The Twelve Days of Christmas”

1 clean (135#/95#)
2 handstand push-ups
3 front squats (135#/95#)
4 sumo deadlift high-pulls (135#/95#)
5 chest to bar pull-ups
6 box jumps (24″/20″)
7 burpees
8 push-ups
9 wall balls (20#/14#)
10 kettlebell swings (53#/35#)
11 deadlifts (135#/95#)
12 thrusters (135#/95#)

WOD for Monday, 12/23/13:

“2008 CrossFit Games Workout #4”

30 squat clean and jerks (155#/105#)

WOD for Friday, 12/20/13:

3 rounds:

20 KB swings (53#/35#)

30 OH lunges (45#/25#)

600m run

WOD for Thursday, 12/19/13:

12 minutes to find your 1RM push press

rest 3 minutes…

every minute on the minute for 10 minutes:
3 push presses at 75% of your new 1RM

WOD for Wednesday, 12/18/13:

3 rounds:

1 minute AMRAP of rope climbs
1 minute AMRAP of handstand push ups
1 minute AMRAP of air squats

1 rope climb = 5 points (3 for scaled)
1 handstand push-up = 3 points (1 point for scaled)
1 air squat = 1 point

*your score is the total number of points compiled through the entire workout

WOD for Tuesday, 12/17/13:

3 burpee bar muscle ups
1 clean and jerk (135#/95)*

*increase the amount of clean and jerks by 1 rep every round

WOD for Monday, 12/16/13:

50 power snatches (95#/65#)
50 overhead squats (95#/65#)
800m run

WOD for Friday, 12/13/13:

1000m row
15 thrusters (95#/65#)
750m row
10 thrusters (135#/95#)
500m row
5 thrusters (185#/115#)

WOD for Thursday, 12/12/13:

 12 minutes to find your 1RM deadlift

rest 3 minutes…

every minute on the minute for 10 minutes:
3 deadlifts at 75% of your new 1RM