"Death by Death by Death"

EQUIP: Partner (no shared equip.), DB’s (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s), Bar (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*Shoulder Plank Series

*10 x Hand Release Push-Up

*20 x Prisoner Squat

PARTNER DRILL:

3 Rounds -

*P1: 200m Run

*P2: L-Sit Hold (atop DB’s) for duration that P1 runs (sub: elevated buns only)

-As Soon As P1 Returns: P1 & P2 must do an equal # of Man Makers for the # of times P2 broke from the L-Sit (Man Maker cap = 5 reps per person ea. 1/2 round)

*P2: 200m Run

*P1: L-Sit Hold (atop DB’s) for duration that P2 runs

-As Soon As P2 Returns: P1 & P2 must do an equal # of Man Makers for the # of times P1 broke from the L-Sit (Man Maker cap = 5 reps per person ea. 1/2 round)

11 Minute MINI-DEATH BY #1:

*Complete Minutes 5 through 15 of “Death by Pull-Ups” 

(5 reps in 1st minute, 6 reps in 2nd min., 7 reps in 3rd min....15 reps in 10th min.)

-To modify: complete Minutes 1 through 10, instead

-If you get to a point where you cannot complete the assigned # of reps, finish out the assignment with the last # of successfully completed reps for the remaining minutes (i.e. if you completed 10 successfully, but couldn’t do 11, keep doing 10 reps each minute on the minute until time is called)

11 Minute MINI-DEATH BY #2:

*Complete Minutes 5 through 15 of “Death by Thrusters (95/65)”

-Same rules apply (see Mini-Death By #1)

11 Minute MINI-DEATH BY #1:

*Complete Minutes 5 through 15 of “Death by Burpees” 

-Same rules apply (see Mini-Death By #1)

Raise The Roof

EQUIP: Jump Rope, KB (a: 44/35, i: 35/26, b: 26/18)

“RAISE THE ROOF”

(In Honor of National Roof-Over-Your-Head Day (Dec. 3rd))

Today is National Roof Over Your Head Day.  It is a day of appreciation for the things we have, beginning with the roofs over our heads.

WARM-UP:

*Active Stretch + Shoulder Plank Series

*400m Run

*5 ea. x Weightless Turkish Get-Up 

*5 ea. x Turkish Sit-Up w/ KB

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45 Min. “Raise the Roof” AMRAP -

*50 x Double-Under (sub: 50 Lateral KB Hop)

*400m Run w/ 30 x Walking Lunge at the turn around (then finish remainder of run)

*20m x Horizontal Handstand Walk vs. Wall (5m L, 5m R, 5m L, 5m R)(sub: 40 HS Shldr. Tap)

*15 x Cherry Picker Sit-Up (sub: K2E)

*10 (5 ea.) x Turkish Get-Up (a: 44/35, i: 35/26, b: 26/18)

*5 x Burpee-Bar Muscle-Up (sub1: 5 burpee + 5 m-up w/ band, sub2: 5 burpee + 15 ring dip + 15 ring row)

*1 x Raise the Roof Rope Climb (sub: 3 x supine-to-stand rope climb)

(Note: Cherry Picker Sit-Up = Hang upside down from pull-up bar by the knees, arms begin overhead, then sit-up and reach to touch bar with hands, return to hanging position with control)

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“Toes to the Roof” FINISHER:

5 Rounds of 30 sec. ON/ 30 sec. OFF -

*Headstand Tuck-Up (freestanding OR vs. wall)

Thanksgiving Leftovers 2013

EQUIP: Rower, Bar (a: 135/95, i: 95/65, b: 65/45), Set of DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

WARM-UP:

*Active Stretch

-then:

4 Rounds: 100m Run (alt. rounds of weighted (w/ 1 DB centered @ chest) and unweighted)

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

10 Min. “Leftover” #1:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*5 x Evil Wheel

*5 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/45)

-Note: use solid bumpers! If bar is < 85#, use a 15# barbell.

SCORE = Total Rounds of Evil Wheel and SDHP

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

10 Min. “Leftover” #2:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*10m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*10 x DB Push-Up (on ea. end line)

SCORE = Total Rounds of Bear Crawl and DB Push-Up

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

10 Min. “Leftover” #3:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*Reverse Curtis P (Pwr. Clean + Front Rack Reverse Lunge + Push Press)(a: 135/95, i: 95/65, b: 65/45)

SCORE = Total Reps of Curtis P

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

10 Min. “Leftover” #4:

*800m Run

-no rest-

In Leftover Time, AMRAP of:

*5 x Pendlay Row (a: 135/95, i: 95/65, b: 65/45)

*5 x Front Squat (a: 135/95, i: 95/65, b: 65/45)

SCORE = Total Rounds of Pendlay Row and Front Squat

EQUIP: Jump Rope, Barbell (a: 115/85, i: 95/65, b: 65/35), SB (30/20)

“INSPIRED BY NICOLE”

WARM-UP:

*Active Stretch (PVC Stretches too)

-then:

8 Rounds (2 min.) -

*High Knee Run in place

*1 x Pop-Up Push-Up every 15 seconds

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

WOD 1:

“Nico” (3/4 of “Nicole”) -

15 Min. AMRAP -

*Pull-Ups 

*200m Run every time you drop down from the bar

SCORE = Total Reps of Pull-Ups

WOD 2:

12 Min. AMRAP -

*Bear Complex (a: 115/85, i: 95/65, b: 65/35)

*150m Row every time you break (break = grip release of bar)(may rest bar on back or OH without penalty)

SCORE = Total Reps of Bear Complex

WOD 3:

10 Min. AMRAP -

*Wall Ball w/ Slam Ball (30/20)

*30 x Double-Under every time you break (sub: 15 Tuck Jump OR 90 Singles)

SCORE = Total Reps of Wall Balls

WOD 4:

8 Min. AMRAP -

*Slam Ball Burpee (“Slurpee”)(30/20)

*1 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/35) every time you break

SCORE = Total Reps of Slurpees

"Back to the Basics"

CrossFit Camarillo is rolling out its "Fundamentals Program," a 6-day introduction to CrossFit for newbies, early in the New Year.  I was asked to write/ program "Fundamentals," and I just finished a rough draft last week.  At the end of each day of instruction, the newbies will have a Mini-WOD to complete in order to get a feel for the pace and intensity of regular WODs.  I asked my Conditioning Class today to test out 5 of the 6 Mini-WODs in our hour and fifteen minute session this morning.  Below is what we put ourselves through...

WARM-UP:
*Active Stretch
*400m Run
-then:
10-8-6-4-2 x Air Squat
     -2 x Push-Up b/w ea. set of Squats

MINI-WOD #1:
4 Rounds -
*200m Run
*5 x Burpee
*10 x KB Swing (a: 70/53, i: 53/35, b: 35/18)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #2:
BUY IN: 100 x Double-Under (sub: 250 Singles or 100 Lateral Bar Hop)
-no rest-
21-15-9 x
*Back Squat
*Pull-Up
-no rest-
BUY OUT: 100 x Double-Under (same sub as above)

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #3:
10-8-6-4-2 x
*Push Press (a: 135/95, i: 95/65, b: 65/35)
*Box Jump (30/24)
*lengths of 10m Shuttle Sprint

-1st 5 people to finish, hit the rowers and Row for meters.  Once 5 rowers are occupied for 1 full minute, time will be called for everybody.

MINI-WOD #4:
3 Rounds of 30 sec. ON/ 30 sec. OFF -
*KB Sumo Deadlift High Pull (a: 70/53, i: 53/35, b: 35/18)
*Toes-to-Bar
*Ball Slam (30/20)

MINI-WOD #5:
"Grace - Plus" -
*30 x Clean & Jerk
     1 x Bar-Facing Burpee after every 3rd rep

"1-2-3 for 30"

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

WARM-UP:

*Active Stretch

*400m Run

-then:

4 Rounds -

*10 x Power Jack

*10 x Plank Jack

-then:

*PVC Pass Thru

*PVC OHS

*Burgener Warm-Up for Snatch

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

MAIN SET:

30 Minute AMRAP -

*1 x Squat Snatch (a: 135/95, i: 95/65, b: 65/35)

*2 x DB Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*3 ea. x Pistol

(Goal: 30+ Rounds)

FINISHER:

5 min. AMRAP -

*10 Unbroken Reps of Grasshopper (R and L = 1 rep)(Rx = shin touches forearm)

SCORE = Total Successfully Completed Rounds

(Goal: 10+ Rounds)

Partner FINISHER:

*2000m Row (share the work in any manner; 1 works at a time)

-Non-Rowing Partner must Wall Sit for duration that partner rows

-Must SWITCH duties if wall-sitting partner breaks

New Named Workout - "GARY"

My fellow CrossFit Camarillo coach, Gary, and I put our heads together to come up with this nasty little WOD today.  I've officially named the thing "Gary."  Enjoy!

"GARY"
30 Rounds for Time -
*5 x KB Swing (53)
*5 ea. arm x Bent-Over KB Row (53)

(Erin: 23:04 Rx)