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Workout of the Day (WOD)

December 19, 2012

1) Every 20 seconds for 4 minutes (13 total reps):

 

1 Power Snatch @ 75% (of max Snatch any style)

 

2) Every 20 seconds for 4 minutes (13 total reps):

 

1 Power Clean @ 75% (of max Clean any style)

 

Choose one…

 

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

 

December 20, 2012

Filthy 50

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

 

December 18, 2012

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

 

Conditioning

 

Complete 2 cycles of…

 

4 round Tabata of:

 

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

 

*Rest 1 minute.

 

4 round Tabata of:

 

Burpees

 

*Rest 1 minute

December 17, 2012

Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

 

Conditioning

 

“Elisabeth” (Games version)

 

21-15-9 of:

 

Power Cleans 135/95#

Ring Dips

December 15, 2012

Partner WOD

December 14, 2012

 

Five rounds for total time of:

50 Double-unders

185 pound Push jerk, 10 reps

Rest 1 minute

December 13, 2012

 

20:00 AMRAP

 

3 rounds of Cindy + 400m run

 

Cindy: 5 pull-ups, 10 push-ups, 15 squats

 

December 12, 2012

 

1) Every 30 seconds for 5 minutes:

 

1 Power Snatch @ 75% (of max Snatch any style)

 

2) Every 30 seconds for 5 minutes:

 

1 Power Clean @ 75% (of max Clean any style)

 

Conditioning 

 

CrossFit Games Open 12.1

 

Complete as many reps as possible in 7 minutes of:

Burpees

December 11, 2012

 

Strength

 

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

 

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

 

Conditioning

 

8 minute AMRAP of:

 

8 Ring Dips

16 KBS 32/24kg

December 10, 2012

 

Clean & Jerk: 10X1 @ 85% – rest 30-60 seconds.

 

Conditioning 

 

20 Hang Squat Snatches 115/75#

30 Thrusters 115/75

40 T2B

50 Burpees 

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