"400"

Center: The one and only, Chris Joyce.  Miss you!

EQUIP: Bar (a: 115/85, b: 95/65), AbMat, Plate (45/25), Wall Ball (20/14), KB (53/35)

WARM-UP:

*Active Stretch

-then:

*400m Run

*40 x Mtn. Climb

*30 x Air Squat

*20 x Mini-V-Up

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SPEED WORK:

4 x 400m Run Sprint w/ 1:1 work:rest ratio

SCORE = Total Time to complete

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-4 min. recovery as a group-

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“400” -

-Inspired by Chris Joyce’s 400th CrossFit WOD at CROSSFIT S3-

(a slightly modified version of the original "400" WOD written by Eric White)

40 Min. AMRAP -

*40 x Deadlift (a: 135/95), i: 115/85, b: 95/65)(use same bar throughout WOD)

*40 x Power Clean

*40 x Hang Power Clean

*40 x Shoulder-to-Overhead

*40 x Squat Jump

*40 x Ring Push-Up

*40 x Weighted AbMat Sit-Up (45/25)

*40 x Wall Ball (20/14)

*40 x KBS (53/35) 

*40 x Burpee

-Upon completion at 40 reps each, start back over at 30 reps each (“300”).  Get as far as you can before time is called.

SCORE = Total Reps

"Partner Pandemonium"

EQUIP: Partner, Rower, Slam Ball (30/20), DBs (a: 25/20, i: 20/15, b: 15/10), Rope, Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

*400m Indian Run (w/ partner)(to Stop sign and back)

-@ Stop Sign: 20 x OH Air Squat + 10 x Push-Up + Windmill R & L

NOTES: 

*If more than 7 teams, remaining teams will hit the rower at the end of the WOD, rather than at the beginning.

*We may have a team of 3 (use the “shadow” method), but a team of 3 will require 2 rowers.  

*Teammate may only row (accumulate meters) while partner is actively Burpee-ing.  If partner rests, rower must pause.  Same goes for Pull-Ups and Bar Hang (may only accumulate Pull-Up reps while partner is hanging), as well as Rope Climb and Hollow Body Hold.

*If you are paired with somebody who cannot run, or who cannot run at your pace, you may have P1 run 750m on own and P2 row the same or run 350m.

Get Through As Much As Possible of the Below 3 Sets (record time for each):

Complete For Time w Partner -

Station 1:

P1: 10 x Burpee

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 10 x Pull-Up

P2: SB Squeeze Bar Hang (30/20)

-switch and repeat until team completes 100 reps of Pull-Up

- 2 min Rest -

Complete For Time w Partner -

Station 1:

P1: 10 x DB Squat Clean + Thruster

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 5 x HSPU

P2: Handstand Hold (sub: headstand or plank hold)

-switch and repeat until team completes 50 reps of HSPU

- 2 min Rest -

Complete For Time w Partner -

Station 1:

P1: 10 x Tuck Jump-to-Pike Jump (sub: 20 Tuck Jump)

P2: Row for meters

-switch and repeat until team reaches 2000m

Station 2:

P1 and P2: 50m Walking Lunge (until manhole)

Station 3: Indian Run ~750m (start at manhole to 800m turnaround and back)

Station 4:

P1: 1 x Rope Climb (sub: 5 x Supine-to-Stand Rope Climb OR 10 x T2B)

P2: Hollow Body Hold

-switch and repeat until team completes 10 reps of Rope Climb

"12-12"

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14), Slam Ball (30/20), Rower

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x Power Jack

*20 x Double Mtn. Climb

*10 x Superman Push-Up

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“12/12” SET #1:

BUY IN: 1200m Row 

-no rest-

12 Rounds -

1 x Bear Complex (a: 135/95, i: 95/65, b: 65/35)

2 ea. x Overhead Lunge (a: 135/95, i: 95/65, b: 65/35)(sub: Front Rack)

12 x Double-Squat Wall Ball (20/14) (http://www.youtube.com/watch?v=_dnZfBu7NrU)

-no rest-

BUY OUT: 1200m Run 

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“12/12” SET #2:

BUY IN: 120 x Air Squat

-no rest-

6 Rounds -

1 x Bear Complex (a: 135/95, i: 95/65, b: 65/35) 

2 x Bar-Facing Double Push-Up Burpee

12 x Ball Slam (30/20)

-no rest-

BUY OUT: 120 x Lateral Bar Hop

8 for 48:00

EQUIP: Bar (a: 225/155, i: 205/135, b: 135/95), KB (a: 70/53, i: 53/35, b: 35/18), Plates for Reload, Box (24/20)

WARM-UP:

*Active Stretch (inc. Tuck Roll - V-Sit, Good Morning, Side-Out Mt. Climb, OHS)

*400m Run OR 8 Rnds (2 min.): Speed Skate + Drop Push-Up every 15 sec.

*Warm-Up Deadlift

NOTES:

-Adapted from a Conditioning Class at CROSSFIT S3 (www.crossfits3.com)

-48:00 RUNNING CLOCK

8 min. AMRAP -

8 Deadlift (a: 225/155, i: 205/135, b: 135/95)

8 Squat Jump

8 V-Up (sub: Tuck-Up)

100m Run

-2 min. rest -

8 min. AMRAP -

8 Ring Dip 

8 (4 ea.) alt. KB Clean (a: 70/53, i: 53/35, b: 35/18)

8 V-Up

100m Run

-2 min. rest- 

8 min. AMRAP -

8 (4 ea.) 1-Arm KB OHS (sub: 8 ea. KB Push Press) (a: 70/53, i: 53/35, b: 35/18)

8 H-R Push-Up

8 V-Up

100m Run

-2 min. rest - (reload barbell)

8 min. AMRAP -

8 Hang Power Snatch (a: 115/85, i: 95/65, b: 75/45)

8 Chin-Up

8 V-Up

100m Run

-2 min. rest -

8 min. AMRAP -

8 KB Goblet Squat (a: 70/53, i: 53/35, b: 35/18)

8 Burpee-Box Jump (24/20)

8 V-Up

100m Run

SCORE = Total Rounds + Total Reps over all 5 AMRAPs 

(our scores ranged from 11 rounds up to 17 rounds + 51 reps)

3-2-1-DONE

Equip: DBs (a: 25/20, i: 20/15, b: 15/10), Bar (95/65), Barbell Reload Plates (135/95), Mat?

WARM-UP:

*Active Stretch 

3 Rounds:

*10 x Overhead Air Squat

*10 x alt. Lateral Lunge

*10 x Triangle Push-Up

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SET #1 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: Sideways Atomic Man Maker (fly L - push up - fly R - p-up - fr. rack lat lunge R/L)

*2 min. AMRAP: Pressing Snatch Balance (95/65)(sub: alt. DB Sotts Press)

*1 min. AMRAP: Star Jump

-1 min. REST b/w rounds 

SET #2 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: DB Split Squat Snatch

*2 min. AMRAP: Wall Walk

*1 min. AMRAP: Deck Squat-Tuck Jump 

-1 min. REST b/w rounds

SET #3 (13 min.) (SCORE = Total Reps):

2 Rounds -

*3 min. AMRAP: BB Bent Row+Deadlift+Hang Clean+Push Press (135/95)

*2 min. (1 min. ea.) AMRAP: BB (Back Rack) Split Squat Plyo (135/95)

*1 min. AMRAP: Hollow Hold + alt. DB Chest Press 

-1 min. REST b/w rounds 

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TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark

"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)