Month: December 2014

NEW YEARS EVE 2014 !

Warm Up: – AMRAC 8

6 pullups

6 pushups

6 burpees

6 goblet squats @ “medium”

6 kb swings @ “medium”

6 ring rows

1 rope climb ( 2 floor pulls)

Team WOD: – In teams of 4, complete for time:

2014

Complete 2014 reps between situps/rope rotations.

1 person works on situps ( minimum 100 each)

1 person works on SU/DU

1 person works on the 2015 chipper (below)

1 person RESTS

2015

4x400m relay

12 rope climbs

31 kb swings @ 70/44

12 bar muscle ups

31 burpees

12 man-makers @ 40/25

31 wall balls @ 20/14

12 sled pulls (25ft) @ 135

31 ring dips

12 bumper stack push (25ft) @ 

31 goblet squats @ 70/44

200m kb farmers carry @ 53 per hand

Warm Up: – AMRAC 8

Bridge Shuttle run

8 burpee pullups

Skills: – 10 min practice

Alt grip pullups

20 L / 20 R

Remaining time:

20 alt combo

WOD: – “Loredo”

6 rounds for time:

24 squats

24 pushups

24 walking lunges

400m run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Warm Up: – 2 rounds NFT

25 push press @ bar only

20 thrusters @ bar only

15 box jumps

10 pullups

Skills: – Narrow grip OHS

6 X 6 

– Bring grip in across sets

– Build as you go

WOD: – For Time:

1 mile run

21 – 15 – 9

Pullups

Strict HSPU

Warm Up: – 400m run

20 Mtn. climbers

20 pushups

50 SU

WOD: – Last Comp: – 7/20/13

AMRAP 2 – DU / SU

Rest 30 sec

AMRAP 2 – Situps

Rest 30 sec

AMRAP 2 – Pushups

Rest 30 sec

AMRAP 2 – Box jumps

Competitors:

Warm Up: – 8-10 min Athletes choice

Strategy: – 5 min to create team strategy 

WOD #1: – 4 rounds for time (12 min cap)

200 SU

30 Box jumps @ 24/20

30 KB swings @ 70/44  

   30 pullups

REST 5 min

WOD # 2: – For Time (6 min cap)

400m medball walking lunges

REST 10 min

WOD # 3: – For Time (18 min cap)

“Diane”

21-15-9

Deadlifts @ 225/155

HSPU

“Fran”

21-15-9

Thrusters @ 95/65

Pullups

“Isabel”

30 snatches @ 135/95

Warm Up: – 400m medball run

40 squats

30 pushups

20 pullups

Skills: – S/A russian KB swings

50 swings @ 44/26

WOD: – Ring/Matador Dip Ladder

1 on the 1st min, 2 on the 2nd, etc…

REST 4 min

3/4 Bodyweight hang power clean Ladder

Scale: 65% – 75 % 1RM clean

Warm Up: – AMRAC 8

25ft high knees

10 pushups

25ft walking lunges

10 jumping squats

25ft butt kicks

10 reverse burpees

WOD: – Reindeer Dash EMOM

Burpee + 15m sprint (uphill if possible)

– Start with 1 burpee & sprint

– Add a burpee each round (2 burpees + sprint, etc..)

– Continue until you cannot complete

the movements inside the minute.

Warm Up: – AMRAC 8

Super Burpees

WOD: – 12 Days of CrossFit

A celebration of sorts…..

Warm Up: – AMRAC 8

200m run

8 jumping lunges

8 kb SDHP @ “medium”

8 C2B pullups

Skills: – In 20 min, complete the following:

30 calorie row – unbrokem

30 ring pushups

30 pistols

WOD: – HSPU Ladder (1 on first min, 2 on second, etc..)

Continue until you cannot complete. Break up 

as needed during each minute.

Rest 4 min

Thruster Ladder @ 95/65

Warm Up: – 800m run

Then; 3 rounds NFT

10 squats

10 mtn climbers

10 pushups

10 pullups

WOD: – AMRAP 8 (Last comp: 11/16/13)

8 goblet squats @ “tough”

10 T2B

12 situps

Warm Up: – 2 rounds NFT

“Burgener” x 3’s

200m run

9 thrusters

6 drop snatch

3 HSPU

Strength: – Sots Press

5 – 5 – 5 – 5 – 5

(last comp: 8/20/13, 4/7/14, 7/1/14, 8/14/14)

WOD: – “Isabel”

30 Snatches for Time

135/95