"Why Did the CrossFitter Cross the Road?"

EQUIP: KB (c: 70/53, p: 53/35, f: 35/18), Chin-Up/ HSPU Stations, Wall Ball (20/14), Rope

WARM-UP:

*Active Stretch

*400m Run

*10 ea. x KB Goblet Squat, Goblet Lunge, SDHP, 1-Arm Push Press

*10 x Pike Push-Up

*1 min. Handstand Hold (vs. wall OR freestanding)

———————-

WOD: “Why Did the Chicken (I Mean, CrossFitter) Cross the Road?”

-athletes line up (with a KB and a WB) along the west wall of the gym, traveling 5m across the gym to and from the pull-up rig

10 Rounds For Time (60min. cap) -

*10 x KB SDHP (c: 70/53, p: 53/35, f: 35/18)

*5m 1-Arm OH KB Lunge (Right) (there)

*5 x KB Snatch (Right) 

*5 x Chin-Up (c: Strict)

*5 x HSPU (c: Strict)

*5 x KB Snatch (Left)

*5m 1-Arm OH KB Lunge (Left) (back)

*10 x Double-Squat Wall Ball (20/14)

**2 x Rope Climb after every 2 rounds**

———————-

"Boxing Day"

EQUIP: Rower, Jump Rope, Set of DB’s (c: 25's/20's, p: 20's/15's, f: 15's/10's), Box (24/20)

“Boxing Day” (a day late!)

(Boxing Day is a British holiday traditionally celebrated on Dec. 26th. (or the 1st weekday after Christmas). Employers shower employees with small gifts of thanks wrapped in ‘boxes.’)

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 x Jump Rope (mix of doubles and singles)

*5 x DB Thruster

*5 ea. x 1-Arm DB Snatch

*5 x Double DB Snatch (2 arms simultaneously)

*5 x Double Push-Up Burpee

———————-

“The Ghost” (Compare to 7/1/2014)

6 Rounds for Total Reps -

*1 min. Row for calories

*1 min. Burpee

*1 min. Double-Under (sub: Tuck Jump)

*1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight

*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 

1st attempt: 338 Rx (jan 2014)

2nd attempt: 506 Rx

3rd attempt: 747 Rx (jun 2014)

———————-

-FULL RECOVERY-

———————-

“Fight Gone Dumb”

3 Rounds for Total Reps -

*1 min. DB Thruster (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*1 min. 2-Arm DB Ground-to-Overhead (options: C&J or Snatch)

*1 min. DB Burpee Step-Up and Over (24”/20” box)

*1 min. OH DB Lunge

*1 min. DB Plank Row

*1 min. REST

VIDEO: 2-Arm DB G2OH https://www.youtube.com/watch?v=to7sTIDeNUg

Christmas Eve-Eve White Elephant 'Gift' Exchange

WARM-UP:

*Active Stretch

-then:

*400m Run + U Go/ I Go with partner: 12 x Burpee, 24 x Deadlift, 12 x Burpee

CHRISTMAS EVE-EVE WHITE ELEPHANT WOD (Teams of 2) -

60 Minute AMRAP -

*U GO/ I GO: 24 total x Curtis P (c: 135/95, p: 95/65, f: 65/45)

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)(30/20)

*U GO/ I GO: 24 total x Bear Complex (c: 135/95, p: 95/65, f: 65/45)

*12 ea. partner x Push Press (P1 all 12 reps, then P2 all 12 reps)(c: 135/95, p: 95/65, f: 65/45)

*U GO/ I GO: 24 total x Barbell Burpee Clean & Jerk (c: 135/95, p: 95/65, f: 65/45)

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)(30/20)

*U GO/ I GO: 24 total x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

*12 ea. partner x Push Press (P1 all 12 reps, then P2 all 12 reps)(c: 135/95, p: 95/65, f: 65/45)

*U GO/ I GO: 24 total x Hang Power Snatch (c: 135/95, p: 95/65, f: 65/45)

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)(30/20)

*U GO/ I GO: 24 total x Deck Squat-Burpee

*12 ea. partner x Push Press (P1 all 12 reps, then P2 all 12 reps)(c: 135/95, p: 95/65, f: 65/45)

WHITE ELEPHANT NOTE: 

-Each team draws and holds onto 3 unopened cards from the hopper before the workout begins.  Do not peek!!

-At the following times, open 1 card: 12:24, 24:12, and 42:21. Either complete the assignment on the card (both partners simultaneously), OR team may participate in a “white elephant” exchange with another team.  Warning: the exchange takes time!…also, you may end up getting that assignment anyway (with your remaining unopened cards).

-If your team draws 2 or 3 of the same card, you may repeat the assignment OR conduct a white elephant exchange with another team to avoid the repeat.

HOPPER OPTIONS (5-7 cards per option in the hopper):

1) 800m Run or Row simultaneously

2) 25 ea. partner x Burpee-Pull-Up

3) 75 ea. partner x Wall Ball (20/14)

4) 50 ea. partner x Hand-Release Push-Up

5) 12 ea. partner x Wall Walk

6) 50 ea. partner x Toes-2-Bar

"WCT x 3"

WARM-UP:

*Active Stretch

*400m Run

2 Rounds -

*5 Thruster (light bar)

*5 Pull-Up

*5 Burpee

2 Rounds -

*2 Modified Man Maker

*3 Power Snatch 

——————

WORK CAPACITY TEST DAY

WOD 1:

“Sage at 20” (named XFit WOD used as a Work Capacity Test)

20 Min. AMRAP -

*20 x Thruster (135/95)

*20 x Pull-Up

*20 x Burpee

——————

WOD 2: (http://breakingmuscle.com/strength-conditioning/a-simple-protocol-for-testing-your-work-capacity)

Eric Auciello’s Work Capacity Test (designed for a large-joint military unit)

5 min. AMRAP:  Modified DB ‘Man Maker’

-Auciello defines his unnamed movement used in the WCT as follows:

DB Push-Up + Row R + Row L + Power Clean + Thruster (1 push-up per rep)

-He also only requires men to use a set of 20# DB’s and women a set of 10# DB’s

-We will perform Auciello’s movement (Power Clean + Thruster may be turned into a Squat Clean-Thruster)

-BUT, we will be using a heavier load for most participants (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-Due to the increased loads we will use during the test, Auciello’s WCT scale will likely not accurately reflect our Work Capacity; however, it will still be informative to see where we fall on his scale with our more difficult standard.

Auciello’s WCT Scale:

Poor: 1-15 reps

Average: 15-25 reps

Good: 25-35 reps

Excellent: 35+ reps

——————

WOD 3:

SealFit Work Capacity WOD (5/30/14): (http://sealfit.com/category/workouts/)

Complete For Time -

*1000m Row

*20 x Power Snatch (95/65)

*500m Row

*10 x Power Snatch (95/65)

*250m Row

*5 x Power Snatch (95/65)

"8 Crazy Nights"

EQUIP: KB (c: 70/53, p: 53/35, f: 35/18), Rings, Bar (c: 115/85, p: 95/65, f: 65/45), Wall, Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

*4 x each WOD movement

—————————-

"8 Crazy Nights” (Happy Hanukkah!!)

64 Minute AMRAP -

Day 1: 

800m Run

-no rest-

Day 2:

8 Rounds -

8 KB Swing (c: 70/53, p: 53/35, f: 35/18)

8 Burpee

-no rest-

Day 3: 

800m Run

-no rest-

Day 4:

8 Rounds -

8 Ring Dip

8 Behind-the-Neck Push Press (c: 115/85, p: 95/65, f: 65/45)

-no rest-

Day 5:

800m Run

-no rest-

Day 6:

8 Rounds -

8 Handstand Push-Up

8 Overhead Squat (c: 115/85, p: 95/65, f: 65/45)

-no rest-

Day 7:

800m Run

-no rest-

Day 8:

8 Rounds -

8 Ball Slam (30/20)

8 Pistol (c: SB Goblet Pistol (30/20))(mod: 8e Lunge Jump)

The 10 Days of Christmas

EQUIP: DB’s, Barbell, Box, Plate, Pull-Up Bar, Wall Space, Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Renegade Row (DB Push-Up + Row R + Row L)

*5 x DB Squat Clean  + 5 ea. x OH DB Lunge

*5 x Burpee  + 5 x Strict Pull-Up

*5 ea. x Handstand Shoulder Tap (mod: @ box)

-then: self-directed movement specific warm-up for WOD 

——————————-

Only 10 days until Christmas (if you count today as 1 day), so…

“The 10 Days of Christmas” -

*Conduct this WOD in the same manner in which the carol, “The 12 Days of Christmas,” is sung:

-Add one new movement assignment to the set with each new round

-Perform the movements sequentially in reverse order each round (highest reps down to lowest reps)

-For example (5th Round): 5 x E + 4 x D + 3 x C + 2 x B + 1 x A

Complete For Time -

1 x Muscle-Up (sub: 5 Ring Dip + 5 Ring Row) OR 100m DB Run (Athlete’s Choice!)

2 x DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

3 x Squat Clean (c: 155/115, p: 135/95, f: 95/65)

4 x Burpee Box Jump (24/20)

5 x Burpee Pull-Up

6 ea. x OH Plate Step-Up (45/25)(24/20)

7 x OH Plate Sit-Up (45/25)

8 ea. x DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

9 x Evil Wheel Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

10 x Wall Walk

"The Final Series" (Comp WODs)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 reps of each movement from Event 2 with light barbell

*10 Pull-Up

*10 Burpee

———————

“Legendary Competitior: The Final Series” 

(Cerritos College - 12/13/2014)

EVENT 1: “The Clean & Jerk Ladder”

Tabata #1: 8 Rounds of :20 ON/ :10 OFF

*Within ea. 20 sec. period: 1 x Clean & Jerk (AHAP = As Heavy As Possible)

SCORE = Total Work Completed (load x total # successful reps @ that load)

(i.e. 135# x 8 reps = 1080)

-2 min. REST-

Tabata #2: 8 Rounds of :20 ON/ :10 OFF

*Within ea. 20 sec. period: 2 x Clean & Jerk (AHAP)

SCORE = Total Work Completed

———————

EVENT 2: “Barbell Bonanza”

20 min. AMRAP (12 min. LC: TFS time cap) -

*400m Run

*20 x Deadlift

*20 x Hang Power Clean

*20 x Front Rack Lunge

*20 x Push Press

*20 x Back Squat

*100 x Double-Under

Comp: 135/95

Perf: 115/75

Mast: 95/65

Fit: 65/45

*The competition is enforcing a strict 12:00 time cap.  We will note Total Reps Completed at the 12:00 mark, but our athletes will have 20:00 to complete the assignment as many times as possible.

SCORE = a) Total Reps Completed at 12:00 + b) Total Rounds + Reps Completed within 20:00

———————

EVENT 3: “Floater”

3 Rounds For Time (5 min. LC: TFS time cap) -

Comp: 10 x Pull-Over + 20 x Power Snatch (115/75) + 40 x GHD Sit-Up

Perf/ Mast: 20 x C2B Pull-Up + 20 x Power Snatch (75/45) + 40 x V-Up

Fit: 20 x Pull-Up + 20 x SB Ground-to-Overhead Toss (30/20) + 40 x AbMat Sit-Up

*The competition is enforcing a strict 5:00 time cap.  We will note Total Reps Completed at the 5:00 mark, but our athletes will complete 3 rounds of the assignment for time (20 min. cap).

SCORE - a) Total Reps Completed at 5:00 + b) Time to Complete 3 Rounds

"3, 3, 3...Hee, Hee, Hee"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rope

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 Power Clean + 5 Thruster + 5 Hang Snatch Pull + 5 OHS (light bar)

*5 T2B + 5 C2B + 5 ea. HS Shoulder Tap

60 Min. AMRAP -

3 Rounds:

*6 ea. Front Rack (c: Overhead) Reverse Lunge (c: 135/95, p: 95/65, f: 65/35)

*3 Bar Muscle-Up (sub: 6 Push-Up + 6 C2B Pull-Up)

*1 x Rope Climb

-no rest-

3 Rounds:

*9 Evil Wheel (sub: 9 Inchworm)

*6 Burpee-Lateral Bar Hop

*3 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

-no rest-

3 Rounds:

*12 alt. 1-Arm KB Swing (“Juggle”)(c: 70/53, p: 53/35, f: 35/18)

*9m Handstand Walk (sub: 9 ea. HS Shoulder Tap)

*6 Hang Squat Snatch (c: 135/95, p: 95/65, f: 65/35)

-no rest-

---------------------

SCORE = Total Rounds (+ any extra Reps) Completed

Alphabet Soup: Z to A

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), DB’s (25’s/20’s), Jump Rope, Pull-Up Station, HSPU Set-Up

SET-UP: Rings (@ dip height), GHDs, some Over-Under Boxes (24)

WARM-UP:

*Active Stretch

*400m Run/ Row

*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)

———————-

“Alphabet Soup: Z TO A”

(compare to “Alphabet Soup: A to Z” from 9/20/2014)

60 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in REVERSE alphabetical order (the opposite order as performed on 9/20/14).

*26 Double-Under after ea. completed movement below (sub: 26 Singles + 26 Lat Bar Hop)

26 Air Squat

26 Burpee

26 Clean (c:135/95, p: 95/65, f: 65/45)

26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)

Eight Hundred Meter Run

26 Front Squat (c:135/95, p: 95/65, f: 65/45)

26 GHD Hip Extension (sub: Superman)

26 Handstand Push-Up (1 AbMat = Rx)

26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + Donkey Kick)

26 Jumping Ball Slam (30/20)

26 Knees-to-Elbows

26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)

26 Med Ball Clean (SB: 30/20)

26 Ninja Jump

26 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)

26 Pull-Up

Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)

26 Ring Dip

26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)

26 Toes-to-Bar

26 Under-Over (24”)

26 V-Up

26 Wall Ball (w/ slam ball (30/20))

26 X-V-Up

26 Yard-Length Broad Jump (1 yard = MINIMUM length for ea. jump)

26 “Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

SCORE = Total Reps completed (do NOT count double-under reps) + 26 Bonus Points (if applicable)

"For Time OR Reps"

EQUIP: Rower, GHD, Barbell (c: 135/95, p: 95/65, f: 65/35)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 Dive Bomber (aka “Cobra-2-Down Dog”)

*10 Shoulder-2-Overhead

*30 sec. Rings L-Sit Hold (mod: atop DB’s, atop 2 Boxes, OR just V-Sit Hold on floor)

-then:

*self-directed warm-up for WOD movements (work up to WOD weight for ea. BB movement)

——————

WOD 1:

15 Min. AMRAP -

20-18-16-14-12-10 x 

• cal Row
• Hang Power Clean (c: 135/95, p: 95/65, f: 65/35)

SCORE = Total Reps Completed OR Time to Complete All Reps

——————

-2 min. REST/ Transition-

——————

WOD 2:

15 Min. AMRAP -

20-18-16-14-12-10 x

• Overhead Squat (c: 135/95, p: 95/65, f: 65/35)
• GHD Sit-Up (sub: Windshield Wiper)

SCORE = Total Reps Completed OR Time to Complete All Reps

——————

-2 min. REST/ Transition-

——————

WOD 3:

15 Min. AMRAP -

20-18-16-14-12-10 x

• Push Press (c: 135/95, p: 95/65, f: 65/35)
• Pendlay Row (c: 135/95, p: 95/65, f: 65/35)

SCORE = Total Reps Completed OR Time to Complete All Reps

"Friends of 'Nicole'"

EQUIP: Wall Ball (20/14), Slam Ball (30/20), Bar (c: 115/85, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 V-Up

*10 KB Goblet Squat

*10 KB SDHP

*10 alt. 1-Arm KB SDHP

*10 Hand-Release Push-Up

“FRIENDS OF NICOLE”

(WODs inspired by CrossFit benchmark, “Nicole”)

WOD 1

15 Minute AMRAP: Toes-2-Bar

*@ Every Break (drop from bar): 200m Row 

———————

WOD 2

14 Minute AMRAP: Wall Ball (20/14)

*@ Every Break: 15 Ball Slam (30/20)

———————

WOD 3

13 Minute AMRAP: Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)

*@ Every Break: 10 Bar-Facing Burpee

———————

WOD 4

12 Minute AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)

*@ Every Break: 5 ea. alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

———————

SCORE = # T2B + # Wall Ball + # SDHP + # KB Swing