Part A: week 1 pull up progression
Part B:
50 squats
25 v-Ups
50 squats
25 steps of lunge
50 squats
25 med ball twist
50 squats
25 KBS 2/1.5
50 squats
A lovely met con
Part A: Accumulate 2 min in a HDST hold
Part B: 4 cycle met con
8 115/85 Thrusters
8 sit-ups
8 push ups
A little of this a little that
Part A: WOD
10 Pull Ups
10 BJ 24/20
10 Push Press
10 RDS
Part B: Plank hold, both hands must stay in contact with ground at all times, accumulate 4 min
Ass moves MASS!
Part A: DU Week 1 progression
Part B: On the two minutes for 8 RDS
3 linked deads @ 405/ 225
4 MU
PART C : L-sit hold accumulate 1 minute
4+4= Sweaty Mess!
Part A: WB EMOM week 1 progression
Part B: 4 Min AMRAP
4 squat cleans 225/155
8 Bar hop burpees
4 Min rest
4 MIN AMRAP
4 HDST
4 Hang cleans 135/95
Snatchtastic!
10-1
155/95 Snatch (Pwr or Full)
ring dips
7 min rest
then 1-10
155/95 deads
push ups
Partner Saturday
20 MIN AMRAP
9 thrusters 95/65
18 DU
9 Pull Ups
Are u man enough?
Part A
5 MIN EMOM
10 strict pull ups
Part B
10 rds for time
3 MU
4 Man Makers 40/25
5 BJ 36/24
EMOM Madness
8 min EMOM
8 Front squats 225/155
rest 4 min
6 mim EMOM
4 Push Jerks 225/155
rest 4 min
4 mim EMOM
15 T2B
Goodbye 2013, hello 2014
13 MIN AMRAP
13 Push Press 115/85
13 sit-ups
13 BJ 24/20
7 min Rest
14 MIN AMRAP
14 Push Ups
14 Fr Squats 115/85
14 Pull Ups
Skills needed
On the 2 minutes
2 MU
3 Hang cleans 225/145
4 Pistols
10 RDS
AMRAP THIS!
5 MIN AMRAP
6 deads 225/155
9 WB 20/14
12 WB sit Ups
2 min rest
Then
4 MIN AMRAP
2 min rest
3 MIN AMRAP...1 MIN AMRAP
Tabatta
20 sec on 10 sec off
8 times per movement
20/16 BJ
Push -Ups
Shuttle Run gym width
KBS 1.5/1
A classic 5 RFT
5RFT
9 thruster 95/65
9 T2B
Part B;
Plank Hold for time
12 days of Christmas
This WOD is performed as the song would go,
on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)
1. Snatches 135/95
2. Pistols
3. Box Jumps 36/28
4. Pwr Cleans 135/95
5. Jerks 135/95
6. KBS 1.5/1
7. Push Ups
8. Jumping Lunges
9. Pull Ups
10. Wall Balls 20/14
11. Toes To Bar
12. Man Makers 40/25
Strength Day Dec 2013
Organize in groups of 3 or 4
4 Bench press 225/ 135
4 Pwr clean 225/135
On the three minutes
8 RDS
What's a few HDST
Part A:
Workout from CrossFit Santa Cruz
6 Min Clock
3 rounds
15 Pull Ups
10 Deadlifts 225/155
Remainder of time…Handstand Push Ups
Jason Khalipa got 51
Part B:
6 MIN AMRAP
length of the gym shuttle run
at each length complete 6 burpees
Get those reps in!
Part A
6 MIN AMRAP
3 Pwr Snatches 135/95
6 Push Ups
12 BJ 24/20
Rest 4MIN
Part B 4 MIN AMRAP
10 Back Squats (taken from ground) 135/95
10 Pull Ups
Blackjack
Complete the following two couplets using the following rep schemes
Couplet #1 WB and WB sit ups 20/14
Couplet #2 KBS 1.5/1 and J.Lunges
Rep scheme
20-1, 18-3, 16-5, 14-7,12-9, 10-11, 8-13, 6-15, 4-17, 2-19
Page out of NorCal!
5 MIN AMRAP
Complete or attempt to complete "Annie"
50-40-30-20-10
DU/Sit Ups
10 Min AMRAP
2 Dumbbell Snatch 65/45
2 C2B Pull Up
4 Dumbbell Snatch
4 C2B Pull Up
6 Dumbbell Snatch
6 C2B Pull Up
8 Dumbbell Snatch
8 C2B Pull Up
10 Dumbbell Snatch
10 C2B Pull Up
(start back over at 2, 2)