New Years Eve Countdown

Buy in:PVC, Burgener warm up, complex #1

New Years Eve Countdown
10*9*8*7*6*5*4*3*2*1

Shoulder press: 70% 1rm
Power Clean: 75% 1rm

Cash out: Practice your 1000 skill

All workouts will be scaled to your individual fitness level.

Off The Cliff!

Buy in: 400m row, 2 min partner wallball, 5 front rolls, 5 handstands.

Modified from CrossFit LA:

50 Tuck Jumps
30 Plank Walk ups
50 Wall Ball
30 Plank Walk ups
50 Goblet Squat
30 Plank Walk ups
50 DB Lunges
30 Plank Walk ups
50 Double Unders

Cash out: Pigeon Pose, jump rope stretch

All workouts will be scaled to your individual fitness level.

Tues WOD: "The Bear"

Buy In:
400 m Row
Hip & Shoulder Rotations, Cat/Cow
Barbell Complex: Warmup 2x5 using light weight for the 5 lifts.

WOD: "The Bear" (compare to 9/30/09)
7 sets of the following sequence per round. 5 rounds to get to your max. weight
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

There is no time component to this workout. Rest as needed in between rounds. The bar must not rest on the ground during a round, even to re-grip.

Cash Out:
300 Situps


All workouts will be scaled to your individual fitness level.

Mon WOD: 10!

Buy In:
30 secs of each: jumping jacks, stationary snowboarders, skaters, heel digs, prayer squats,windmills, tai chi spirals, down dog into upward dog.
5 min of goal skill drills.

WOD: 10!
Thrusters 95#/65#
GHD/Abmat or KTE from pullup bars
Goblet Squat 53#/35#
Burpees
Deadlift 135#/95#
Ring Push-ups

Cash Out:
Accumulate 3:00 in plank, handstand, headstand, ring and/or parallette bar holds.

All workouts will be scaled to your individual fitness level.

Christmas Eve Naughty List

10 Thruster 75#/55#
40 each: KB, Burpee, K2E
10 Front Squat 75#/55#
30 each: KB, Burpee, K2E
10 Thruster
20 each: KB, Burpee, K2E
10 Back Squat 75#/55#
10 each: KB, Burpee, K2E
10 Thruster

All workouts will be scaled to your individual fitness level.

Wed WOD - "Tyler"

Buy In:
Row 400 m and then 50 total Double Under or 300 regular jumps.

WOD: "Tyler" last done 10/21/09
5 Rounds for Time:
7 Muscle-ups
21 SDHP 95#/65#

If you can't do a muscle up, do 7 self-assist or 3 pullups and 3 ring (or parallel bar) dips for each muscle up.

This Hero WOD is named after Tyler Parten who died Sept. 10th in Afganistan. He was stationed at Ft. Carson, CO.

Cash Out:
Your choice: max hold time in an L-sit on the paralletes, static hold on the rings, headstand or handstand.


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Easy 400m run around bldg.
Inch Worm, Walking Lunge, Platypus, Frog Hop
Warm up sets of 3 x 5 Clean, Push Jerk, Deadlift

Strength:
Deadlift 3 3 3 3 3

WOD:
12- 9- 6

Clean and Jerk 135#/95#
KB Half Getup 26#/18#
Max Height Box Jump

Cash Out:
Weighted Tabata Abs


All workouts will be scaled to your individual fitness level.

Mon WOD: "Cindy"

Buy In:
400 m Jump Rope Run
Quadraped Movements as called out by your coach
Bergener Warmup

WOD:
"Cindy"
AMRAP in 20 mins of:
5 Pullups
10 Pushups
15 Squats

Cash Out:
2 x 10 GHD situps
Practice Clean and Jerk for tomorrow''s WOD.



All workouts will be scaled to your individual fitness level.

Sat WOD:Upside Down and Backwards

Buy In:
100 m run forward, 100 m run backwards, frog hops, broad jumps and snowboarders just the same.

WOD: Upside Down and Backwards
It's the 19th of December, 6 days till Christmas and everything is upside down and backwards!

AMRAP in 19 mins of:
6 Med Ball Thrusters 20#/14#
6 Handstand Pushups
6 Inverted Burpees (with or without the weight!
6 Reverse Wall Ball 20#/14#

Cash Out:
Inversions: Ring Skin the Cats, Tucks, Headstands, Handstands, Crow Pose and Crazy Arm balance.

All workouts will be scaled to your individual fitness level.

Fri WOD

Buy In:
Classic CrossFit Warmup
Goal skill progressions

WOD:
1 Round for Time:

25 Box Jump 24"/20"
20 Towel Pullups
50 Walking Lunge Steps
20 Double Unders
25 KB Swing 44#/35#
50 KTE
25 Back Ext. 45# bar
20 Alt. Arm DB Snatch 35#/20#
50 Floor Wipers 45# bar
20 Wall Ball 20#/14#
25 Box Jump 24"/20"

Cash Out:
Happy Hour Yoga Stretches
All workouts will be scaled to your individual fitness level.

Thurs WOD

Buy In:
10 ea PVC Shoulder Rotations, walking lunge, platypus walk, ring dips

Strength:
Shoulder Press 5 5 3 3 1

WOD:
3 Rounds for time:
10 SDHP 95#/65#
10 Burpee Tuck Jump

Cash Out:
Accumulate 3 mins on static ring holds, L-sits on the paralletes and handstands. Mix and match but get 3 mins!

All workouts will be scaled to your individual fitness level.

Wed WOD: Debbie's Birthday

Buy In:
Debbie wants to practice her double unders - max in a row in 3 mins. AGAIN.
Burgener warmup. AGAIN.
PVC shoulder warmup. AGAIN.

WOD: Debbie's 44th Birthday.

AMRAP in 20 mins of:
44 Air Squats
12 Calories Row
16 Jumping Pullups
09 DB Burpee Squat Clean 35#/15#

Get it?

Cash Out:
44 sec plank hold, situps; 12 rounds of 16 sec of work, o9 secs of rest.



All workouts will be scaled to your individual fitness level.

Tues WOD: "DT"

Buy In:
Burgener Warmup
Barbell complex #1, 2x5 warmup sets of back squat, deadlift, hang power clean, push jerk

Strength:
Back Squat 3 3 3 3 3

WOD: "DT" (compare to 10.11.09)
5 Rounds for Time of:

12 Deadlift #155
9 Hang Power Clean #155
6 Push Jerk #155

Named for USAF SSgt Timothy Davis 2/20/09


All workouts will be scaled to your individual fitness level.

Mon WOD

Buy In:
Greg Amundson's Warmup
Practice KB Snatch


WOD: (compare to 10/29)
3 Rounds for Time of:

10 wall ball 20#/14#
10 med ball cleans 20#/14#
20 Box Jump 24"/20"
20 Ball Slam 12#
20 KB Swing 44#/35#
10 L/R KB Snatch 26#/16#
10 Broad Jump Burpees

Cash Out:
3 rounds: 10 KB half-getups each side



All workouts will be scaled to your individual fitness level.

Fri WOD: 10 Rounds of Fun

Buy In:
More work on double unders - max in a row in 3 mins, plus total number in 3 mins.
PVC full body warm up.

WOD: 10 Rounds of Fun
10 Rounds for time:

10 KTE
10 Ring Pushup
10 L-pullups
10 Box Jump

Cash Out:
Practice inversions. Headstands, handstands, skin the cats. (Just to keep the gymnastics theme going.....)


All workouts will be scaled to your individual fitness level.

Pick Your Poison

Buy In:
For 5 mins, do walking lunges w/ torso twist around the perimeter of the mat, stopping every 1 minute to do 3 pushup, 3 situps, 3 dips and 3 squats.

WOD: Pick Your Poison
Choose an exercise that challenges you. Perform 1 the first minute, 2 the second minute, 3 the third etc., until you can no longer perform the required amount of reps in that particular minute.

Cash Out:
Accumulate 5 mins in plank pose, L-sit on the parallettes and static hold on the rings. Mix them up any way you want.



All workouts will be scaled to your individual fitness level.

Empty Bar Squats & Presses

Buy In:
PVC Shoulder warm up, Barbell Complex #1. 5 of all the squats, presses and pulls. 5 of 12# bar of the same.

WOD: Same bar for all: 45# / 35#

400m Row or 50 Double Unders
40 Back Squat
40 Shoulder Press
400m Row or 50 Double Unders
40 Front Squat
40 Push Press
400m Row or 50 Double Unders
40 Push Jerk
40 OHS
400m Row or 50 Double Unders

Cash Out:
Plank Series Abs


All workouts will be scaled to your individual fitness level.

Tues WOD

Buy In:
Official CF Warmup
Burgener Warmup

Strength:
Chest Press 3 3 2 2 1

WOD:
Row 200m
200 KB Swing 44#/35#
Row 200m

Cash Out:
Practice Snatches. A WOD with them is coming soon!


All workouts will be scaled to your individual fitness level.

Buy In:
Max Double Unders in 3 mins.
5 Min goal skill work (10,000 hours, practice like a kid, have fun)

WOD: "Annie R U Sane?"
10 mins per station AMRAP
7 burpees - 12 med ball clean 20#/14#
7 pullups - 12 wall ball 20#/14#
7 DB Thruster - 45#/25# - 12 KB SDHP 44#/35#

Rest 2 mins between stations.
We took the elements of the "Annie R U Ok?" WOD and re-wired them into insanity.

Cash Out:
1 min hold in superman poses; side, back, side, prone. Might as well add max plank holds as well after this.


All workouts will be scaled to your individual fitness level.

Sat WOD: "Stonebreaker"

3 rounds, 1 minute at each station, 10 secs in between stations. Total reps = score.

Deadlift 225#/175#
Sledgehammer Tire Hits
KB Swings 44#/35#
Ball Slams 12#/10#
KB Snatch 35#/26#


All workouts will be scaled to your individual fitness level.

Fri WOD: "Joshie"

Buy In:
Jumping jacks to traveling jacks, leap frog squats, 2 forward/back, skaters, platypus walk to edge of mat and return doing the same thing.

WOD: "Joshie"
3 Rounds for TIme of:
21 Right Arm DB Snatch 40#
21 L-Pullups
21 Left Arm DB Snatch 40#
21 L-Pullups

Cash Out:
Boy, after this week, can we just rest!?


All workouts will be scaled to your individual fitness level.

Lumber Jack 20

A hero WOD fundraiser for the 4 fallen LumberJack CrossFit soldiers at Fort Hood.

Buy In:
This WOD will be a doozy, so we will do a throrough dymanic full body warm and jump right into it. Due to the weather we will substitute rowing for running.

WOD:
20 deadlift 275#, 185#
Row 400m
20 KB Swing 2 pood, 1.5 pood
Row 400m
20 OH Squat 115#, 75#
Row 400m
20 Burpee
Row 400m
20 Chest to Bar Pullups
Row 400m
20 Box Jump 24", 20"
Row 400m
20 DB Squat Clean 45#, 30#
Row 400m

Cash Out:
Yoga Stretches


All workouts will be scaled to your individual fitness level.

Murph and Angie Broke Up

Buy In:
Classic CrossFit Warm-up

WOD:
3 Rounds for Time of:
50 Double Unders
then 5 Rounds of 10 body rows, 10 fly pushups, 20 situps, 20 squats.

Cash Out:
Yes, again. Practice Goal Skills


All workouts will be scaled to your individual fitness level.