12-31-13

Strength:
5x5 GHD Sit-Ups 
5x5 Hip Extensions 
* Go heavy, but do not sacrifice form.

Metcon
For time:
21-15-9
Deadlifts (225/155)
Burpee Box Jumps (30/24)

12-30-13

Row 4K 

Metcon:
"Coe"
10 rounds of:
10 Thrusters (95/65)
10 Ring Pushups 

"Smooth seas do not make skillful sailors." -African proverb

12-26-13

Strength:
Squat Cleans
5 reps OTM for 4 minutes,
then go up in weight and do 4 reps OTM for 4 minutes,
then go up in weight and do 3 reps OTM for 4 minutes

Metcon:
6-9-12-15-18-21
Row for Calories
Ring Dips

12-24-13

Strength:
Bench press
Find 3RM max. 
Start with low weight and add slowly with 3 reps each set until failure
5 Strict Chin Ups between each set

Metcon:
12 days of Christmas for fun:
1 Body weight or max clean and jerk 
2 Deadlift
3 Box jumps
4 Inch Worms
5 Pull ups
6 Walking lunges w/ plate
7 Burpees
8 Kettlebell swings 
9 Single arm dumbbell or kettlebell snatch
10 Air squats
11 Ring dips
12 Cartwheels

Merry Christmas everyone!!!

12-23-13

Row warm-up:
4x250m - rest 1 min after each set
2x500m - rest 2 min after each set

For time:
100 Double-unders
-Then-
Five rounds of:
75#/50# Dumbbell deadlift, 10 reps
75#/50# Dumbbell front squat, 10 reps
10 Handstand push-ups
-Then-
100 Double-unders

12-20-13

Skill:

Rope Climbs

2x2x2x2x2

Advanced-legless on the way up 

Metcon:

21-15-9

HSPU

Pull-ups or Ring Dips

12-19-13

Strength

Front Squat

5x5 3x3 1x1 til 1RM

Metcon:

10,9,8….1

Burpee Slam Balls

T2B

GHD Sit-ups

12-18-13

Strength:

Push Press

2x2x2x2x2x2x2

Metcon

For time:

30 Man Makers 30#/15# each hand

"Train hard, Eat Well, Don't Smoke Meth"

12-17-13

Strength WOD:
Dumbbell Bench Press
5x5x5x5x5 3x3x3

Single arm KB clean-alternating
10x10x10

Deficit Barbell Calf Raises with plate under toes
15x15

Metcon:
100 cal Airdyne
30 sec handstand/headstand hold
50 Cal row
30 Hollow rocks-holding onto pull-up bar
100 DUs

12-16-13

Hero WOD:
“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood

The hero WOD is called “Victoria” for Victoria Soto who was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting. This weekend was the anniversary, and we will honor those who were brave in the face of madness.

12-13-13

Skill:

Goat Work &

Rowling!!!

Metcon:

21-15-9

OH squat (95/60)

Ring Push-ups

12-12-13

Strength: Death by Clean & Jerk
Find a weight that's gonna give you a challenge. 
Start with 1 rep on the first minute.
Add another rep each minute until you can't achieve that amount with the minute. 
Stay with the same weight throughout the workout. 
*Log your weight and how many minutes you achieved. 

Main Metcon: For time:
400m Row
21 chest to bar or pull-ups
400m Row
15 SDLHP (95/65)
400m Row
9 Wall walks up
400m Row

QOD:
You'll never know until you try. Fail? Then try again. 

I was only wrong once, but I was mistaken.

12-11-13

Gymnastic:
For Quality
10-10 sec. L-sit holds from bar hang or on rings at the top of support position
30 pistols
30 T2B - *advanced-go for strict

Strength:
5 Dead lifts OTM for 10 minutes @ 65%

Metcon:
5 rounds for time:
10 Burpee Box Jumps
10 Weighted GHD (20/14) or Abmat Situps

12-6-13

Partner circuit
Skill work for 5 min each:
1-100 m Row (max effort)- one rows, while other rests
2-HS walks-partner assists 
3-GHD ball tosses 3

Metcon:
10 min AMRAP:
15 Deadlifts (155/100)
12 T2B
9 Ring Dips
6 HSPU

12-5-13

Metcon 1:
For time:
Dumbbell "Grace"
30 Clean & Jerks 
*DBs in each hand
-rest 3 min-

Strength:
10 min to establish 1RM:
Barbell Power Cleans

Metcon 2:
"Annie"
50-40-30-20-10
DUs
Situps

Record weight and each metcon time separately.

12-4-13

Strength
Front Squats:
2-2-2-2-2-2-2-2

Main WOD
3 RFT:
400m Run or 500m Row
10 wall balls (20/14)
10 Burpees
*If you have a weight vest, bring it. 

QOD:
Essentially, being afraid to fail parallels the fear to succeed.

12-3-13

Skill:
Muscle Up Progressions

For time:
1-10
Box Jumps (24/20)
1-arm DB Snatch
GHD Hip Extensions

Paradiso CrossFit has a great video to avoid confusion between hip extensions and back extensions. http://www.youtube.com/watch?v=3xc9k8k6ZxY

Paradiso Crossfit - Back vs Hip Extensions

www.youtube.com

12-2-13

Metcon:
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups

Skill work for quality:
OTM-20 min 
Even min: 
10 Arch Rocks
10 DUs
Odd min:
10 KB swings (1.5/1 pood)
Handstand hold for rest of minute