Monday, December 27, 2010

12 Days of Christmas

The 12 days of CrossFit Christmas to be performed just like the song. One, then two and one, then three and two and one, etc. Have fun and Merry Christmas.

Day 1: Handstand Push-up
Day 2: Strict Pull-ups
Day 3: Cleans (95/65)
Day 4: Cartwheels
Day 5: Burpees
Day 6: Pledge Push-ups
Day 7: Knees to Elbows
Day 8: Box Jumps
Day 9: Mountain Climbers
Day 10: Kettlebell Swings
Day 11: Thrusters (95/65)
Day 12: Turkish Get-ups


Pyramid of Pain

Warm up:

Mobility Movements


For time:

50 Ab Mat Sit-ups
40 Wall Ball
30 Broad Jumps (6')
20 Overhead Squats (85/55)
10 Handstand Push-ups
20 Push Press (85/55)
30 Ring Dips
40 Clapping Push-ups
50 Pull-ups


Full Range of Motion Handstand Push-ups

Mark showing us how to get all the way down on a true HSPU

KB Cards

Hold a Kettlebell for the entire deck of cards
Aces are 15 reps
Face cards are 10 reps

Spades = Push Press
Hearts = Kettlebell Swings
Clubs = Waiter Walks
Diamonds = Sumo Dead-lift High Pulls


Partner L-hold


With a partner complete 150 Push-ups
One person must hold an "L" on the rings while the other is working


Wednesday, December 15, 2010

Max Front Squats


Max Push-ups

Max Sit-ups in 2 Minutes

Max Front Squat


Friday, December 10, 2010

Filthy Fifty after Paleo

For Time:

50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders



Explosive Force

Pre WOD:

Tabata Hollow Body Holds
Tabata Plank Holds

AMRAP in 12 minutes:

2 Clapping Pull-ups
4 Clapping Push-ups
6 Broad Jumps (6 feet)




Grace after Paleo

Grace

30 Reps for Time

Clean and Jerk


Friday, December 3, 2010

"Easy Day"

100 Double Unders

then.....

30-20-10

Hamstring Push-ups
Waiter Walks (44/35)
Push Press (45/35)
Weighted Sit-ups


Wednesday Workout

500 Meter Row
50 Wall Ball
40 Tuck-ups
30 Strict Pull-ups
20 Cleans (135/95)
10 Turkish Get-ups (44/35)

Snatch Grip Dead-lifts

Every minute on the minute for 20 minutes:

5 Dead-lifts with snatch grip (155/115)
5 Toes to Bar
5 Ab Mat Sit-ups


100's with a Partner

With a partner complete

100 Burpees
100 KB Swings
100 Push-ups
100 Pull-ups
100 Wall Ball
100 Double Unders

One person working at a time
Teammate not working must hold the bottom of a squat

Welcome Back Stash!!!

Great to have you back in the gym