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DECEMBER ARCHIVES
DECEMBER 31, 2008
100 x Burpee/Pull Ups
For time
DECEMBER 30, 2008
Row 500M
21 x Deadlift @ (225, 135)
9 x Box Jumps @ 24”
Row 500M
15 x Deadlift @ (225, 135)
15 x Box Jumps @ 24”
Row 500M
9 x Deadlift @ (225, 135)
21 x Box Jumps @ 24”
For Time!
DECEMBER 29, 2008
‘Cindy’
5 x Pull Ups
10 x Push Ups
15 x Squats
AMRAP in 20 min
DECEMBER 23, 2008
Happy X-mas with:
1000M Row
30 x Thrusters @ 75lbs
30 Pull Ups
500M Row
15 x Thrusters @ 75lbs
15 x Pull Ups
For time
DECEMBER 22, 2008
For Time:
12 x Power Cleans @ 60% Bodyweight
1 x Pegboard efforts; OR 2 x trips up the rope; OR 20 x Pull ups
9 x Power Cleans @ 60% Bodyweight
1 x Pegboard efforts; OR 2 x trips up the rope; OR 20 x Pull ups
6 x Power Cleans @ 60% Bodyweight
1 x Pegboard efforts; OR 2 x trips up the rope; OR 20 x Pull ups
DECEMBER 20, 2008
Complete the circuit:
60 sec x Pull Ups
60 sec x Push Up
60 sec x 45lb OH Squat
Repeat for 45 seconds...
Repeat for 30 seconds...
Repeat for 15 seconds...
Row 1000M
Move quickly from station to station and add all reps completed for initial score. Subtract time (in seconds) in the 1000m effort for the resulting scores!
DECEMBER 19, 2008
6 x Thrusters
6 x Hang Cleans
6 x Sumo Deadlift High Pulls
AMRAP in 10 min!
95lbs for the Bros and 72lbs for the Ho…, no, no, no, you almost got me! – 72lbs for the Sisters.
DECEMBER 18, 2008
20 x CF Swings (24kg for the Dudes; 16kg for the Dudettes)
40 x Push Press (65lbs for the Men; 45lbs for the Fe-men)
60 x Squats
3 rounds for time, or 10 min max!
Keep moving, keep moving, keep moving – and move fast! We are taxing our systems to such an extent that improvement has no choice but to show itself. The core of proper physical training is short, intense bursts, supplemented by absolute strength attempts, body control, and coordination/balance.
DECEMBER 17, 2008
Hang Power Snatch @ 75lbs for the Lads; 52lbs for the Lasses
Pull Ups
10-9-8-7-6-5-4-3-2-1
Until complete, or 10 minutes, whichever comes first.
DECEMBER 16, 2008
Row 250M
7 x Jerks @ 95lbs for the Gents; 75lbs for the Ladies.
AMRAP in 10 minutes.
Work capacity… this is what we are first trying to improve. Your ability to move larger loads… further… faster. This improved work capacity, or fitness, is what will be gauged and what will illicit a neuro-endocrine response favorable for building lean mass and diminishing fat mass.
DECEMBER 15, 2008
7 x Burpees
7 x Pull ups
7 x KB Snatch @ 24kg for the Chaps; 16kg for the Chapettes!
7 rounds for time, or 10 min, whichever comes first!
This week we will be exploring the effects of training as hard as possible for 10 minutes max. Each workout is designed to be short and intense, that is, we will move as quickly as possible for 10 minutes, or less. Today’s WOD will be doable in 10 minutes for the more conditioned of us. Don’t fret if you don’t complete – the goal is 10 minutes of intensity; work as hard as you can, as fast as you can. Don’t think; don’t anticipate; don’t judge; just move! And move fast; and move hard. What else must I say? There will be stick-man pics available at the white board! Enjoy!
'Cindy'
5 x Pull Ups
10 x Push Ups
15 x Squats
AMRAP in 20 MIN
Rowing Intervals: 30/60’s x 10
Row hard for 30 seconds and easy for 60. Try to beat your 30 second distance each round! Post greatest interval.
DECEMBER 11, 2008
Bottom-to-Bottom Tabata Squats
Pull Up Ladder on the minute
Pull up ladder is for free pull ups only. If you use a band, choose your band and knock out as many Pull ups as possible in 10 min! Post Tabata score and ladder reached.
DECEMBER 10, 2008
5 Rounds for 7 reps of the barbell complex:
Deadlift
Hang Clean
Front Squat
Jerk
Back Squat
Behind the neck Jerk
Complete all 7 reps without putting the bar down. Rest in any position other than bar on the ground. If the bar rests on the ground during a round, the round starts over. Maintain load throughout 5 rounds. Choose your weight wisely! Post time and heaviest round.
DECEMBER 9, 2008
800M Run
30 x Pull Ups
3 rounds for time
DECEMBER 8, 2008
For time:
2000m Row @ a 2:00min 500m pace…
21 x Hang Clean @ 60% of Bodyweight…
1000m Row @ a 2:00min 500m pace…
15 x Hang Clean @ 60% of Bodyweight…
500m Row @ a 2:00min 500m pace…
9 x Hang Clean @ 60% of Bodyweight…
keep your head up, it’s almost x-mas!
DECEMBER 6, 2008
CLOSED / REST DAY!
DECEMBER 5, 2008
50 x Pull Ups
50 x Push Ups
50 x Sit Ups
50 x Squats
DECEMBER 4, 2008
Heavy Power Clean x 15-12-9
Load on the plates and go! Rest as needed between rounds; no more than 5 minutes.
DECEMBER 3, 2008
'Helen'
400M Run
21 x CF Swings (24, 16)
12 x Pull Ups
3 rounds for time
DECEMBER 2, 2008
Max Deadlift x 1-1-1-1-1-1-1-1-1-1
DECEMBER 1, 2008
15 x OH Squat (Go Heavy)
15 x Box Jumps @ 24”
15 x Pull ups
4 rounds for time.
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