Together, Then Flying Solo

EQUIP: Your Own: Slam Ball (30/20), KB (53/35),Box (24/20), Pull-Up Bar; Partner + Shared Equip: Bar (DL weight), HSPU Set-Up

WARM-UP:

*Active Stretch

-then:

*400m Run

-then:

*Warm-Up/ Work Up to WOD Weight for Deadlift

———————————————

SET #1 - With Partner:

20 Min. AMRAP “U Go - I Go” -

*2 x Deadlift (a: 275/185; i: 225/155, b: 185/135)

*4 x HSPU (sub: 8 x Push-Up)(Rx+: Strict HSPU)

*6 (3 ea.) x KB Snatch (53/35)(Erin: 44)(sub: KB Clean & Jerk)

*8 x V-Up

-I go 2 DL, then you go 2 DL, then I go 4 HSPU, then you go 4 HSPU, then I go 6 C&J, then you go 6 C&J, finally I go 8 V-Up and you go 8 V-Up (and that = 1 round)

-Put barbells away!!

———————————————

SET #2 (“Speed/ Endurance”) - As An Individual (No Partner):

For Time -

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Ball Slam (30/20)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Handstand Shoulder Tap

*400m Row OR 400m Run

*15 x Pull-Up

*75 x KBS (53/35)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x KB Goblet Squat (53/35)

*400m Row OR 400m Run

*15 x Pull-Up

*75 x Box Jump (24/20)

-NOTE: You must Run the 400m at least 2x and Row the 400m at least 2x.  It will be the individual’s choice to Run or Row for the one remaining rounds (1st come - 1st served with rowers).

Holiday Heroes

EQUIP: DB’s/ KB’s (a: 35/25, i: 25/20, b: 20/15), Box (a: 36/30, i: 30/24, b: 24/20), KB (a: 70/53, i: 53/35, b: 35/18))

“HOLIDAY HEROES”

Some of the Latest WODs from Crossfit.com

WARM-UP:

*Active Stretch

-then:

*400m Run

*20 x Squat Jump

*20 x Lunge Jump

*20 (10 ea. leg) x Lateral Step-Up (as high of a box as possible)

————————————

“DG” -

10 min AMRAP -

8 T2B

8 DB Thruster (35/25)

12 DB Walking Lunge (DB’s hanging)

US Air Force Major David Gray died 8/8/12 in suicide bombing in Afghanistan. He is survived by his wife, 2 daughters, and son.

Crossfit.com 12/26/13

————————————

4 Rnds (15:00 Time Limit) -

400m Run

50 Air Squat

Crossfit.com 12/24/13

————————————

“TK” -

20 min AMRAP -

8 Strict Pull-Up

8 Box Jump (36”/30”)

12 KB Swing (70/53)

Crossfit.com 12/28/13

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife, son, and daughter.

New Year's Eve 2013 (12-31-13)

EQUIP: Barbell (initial load only - your choice), optional: KB for Pistols (35/26), SB (30/20)

WARM-UP:

*Active Stretch

-then:

*400m Run

*10 x Front Squat (w/ initial BB load)

*10 x Back Squat (w/ initial BB load)

*10 x OHS (w/ initial BB load)

-then: warm-up movements for WOD individually

————————————————————————

NEW YEAR’S EVE WOD:

31 Rounds For Time (50:00 Limit) -

(Must increase weight after every 10 reps and complete all 10 reps at that weight; increase weight a 3rd time for one final rep of each movement for the 31st round (1RM))

(You may not have your re-loads ready/ set aside prior to the WOD.  After your first 10 reps, it’s first come - first served to find your reload weight.  This allows for built-in rest, and it doesn’t deplete our stock of bumpers from the outset.  It’s also motivation to go fast…make sure the desired plates are still available for you.)

1) 1 x Pistol (R leg)(Rx+: weighted (35/26))

2) 1 x Pistol (L leg)(Rx+: weighted (35/26))

3) 1 x Burpee-Lateral Bar Hop (L)

4) 1 x Burpee-Lateral Bar Hop (R)

5) 1 x Barbell Push-Up

6) 1 x BB Roll Out (a.k.a. "Evil Wheel)

7) 1 x Pendlay Row

8) 1 x Deadlift

9) 1 x Power Clean

10) 1 x Hang Squat Clean

11) 1 x Shoulder to OH

12) 1 x Pressing Snatch Balance (mod: OHS) 

Score = a) Time AND b) Sum of 4 Loads

Erin’s Score: a) 43:29 Rx+ AND b) 450# (95, 105, 115, and 135)

——————————-

FINISHER:

AMRAP IRT (of the 50:00 from above) -

*12 x Burpee-Pull-Up

*31 x Lateral BB Hop (Rx+: Hold Slam Ball (30/20))

Deadlift Doom

EQUIP: Bar (see weights/ reloads below)

WARM-UP:

*Active Stretch

-then:

*400m Run

*10 ea. x Golfer Pick-Up

*10 x Tuck Roll - V-Sit

*10 ea. x Side-Out Mtn. Climb

-then:

*Warm-up/ Work up to DL weight

———————————————-

Complete 3 Sets Below FOR TIME (55:00 Time Limit) -

NOTE: You may row any set, instead of run.  However the meters assigned is slightly higher: 500m Row, 250m Row, and 125m Row.

3 Rounds -

*400m Run

*12 x Deadlift (a: 205/155, i: 185/135, b: 135/95)

*200m Run

*8 x Deadlift (a: 205/155, i: 185/135, b: 135/95)

*100m Run

*4 x Deadlift (a: 205/155, i: 185/135, b: 135/95)

-3 min. REST and reload-

2 Rounds -

*400m Run

*12 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)

*200m Run

*8 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)

*100m Run

*4 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)

-3 min. REST and reload-

2 Rounds -

*400m Run

*12 x SDHP (a: 135/95, i: 95/65, b: 65/35)

*200m Run

*8 x SDHP (a: 135/95, i: 95/65, b: 65/35)

*100m Run

*4 x SDHP (a: 135/95, i: 95/65, b: 65/35)

-Note and Record Time to complete all three sets (7 total rounds)

————————-

FINISHER:

5 Min. AMRAP -

*1 x Wall Walk

*5 x Push Press (at your SDHP weight)

*10 x alt. Pistol

White Elephant WOD

EQUIP: your own Bar (a: 115/85, i: 95/65, b: 65/35), DBs (a: 25/20, i: 20/15, b: 15/10), shared SB (30/20)

WARM-UP:

*Active Stretch

-then:

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

CHRISTMAS EVE WHITE ELEPHANT WOD (Teams of 2) -

Complete For Time (60:00 Time Cap) -

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U Gea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Bear Complex

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Barbell Burpee

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x DB Man Maker

*12 ea. partner x SB Toss-Chase-Carry (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x DB Hang Split Squat Snatch (REST b/w reps = OH DB Hold)

*12 ea. partner x Hang Squat Clean (P1 all 12 reps, then P2 all 12 reps)
*U GO/ I GO: 24 total x Deck Squat-Burpee

WHITE ELEPHANT NOTE: 

-Each team draws 3 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 (6 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 Chin-Up (mod: Ring Row)

40 x :40 ON/ :20 OFF

EQUIP: KB (a: 53/44, i: 44/35, b: 35/18), Slam Ball (30/20), Pull-Up Bar or Rings

WARM-UP: Active Stretch + 800m Run + 40 x Air Squat + 20 x H-R Push-Up

—————-

40 x :40 ON/ :20 OFF -

4 Rounds -

1) Muscle-Up (Bar or Rings) (sub: 3 Ring Row + 3 Ring Dip = 1 rep)

2) 20 x Ball Slam within :40 (rest remainder of minute; finish early to earn extra rest)

3) SB Plyo Push-Up (up/ down ball)

4) 20 x Ball Slam within :40 (rest remainder of minute)

5) alt. KB Snatch (a: 53/44, i: 44/35, b: 35/18)(sub: DB Snatch)

6) 20 x Ball Slam within :40 (rest remainder of minute)

7) alt. 1-Arm KB Burpee-Clean & Jerk

8) 20 x Ball Slam within :40 (rest remainder of minute)

9) KB Deadlift High Pull

10) 20 x Ball Slam within 1 minute (finish early to earn extra rest)

2 Minutes REST b/w Rounds

————-

SCORE = Sum of Total Reps over all 40 minutes (NOT counting Ball Slam) MINUS any Penalty Points (missed Ball Slams)

-after every :40 work period, use :20 to record reps and to transition to next exercise

-only count reps for the non-Ball Slam exercises (M-Up, Plyo P-Up, Snatch, KB Burp, and RDL HP)

-best method: write all 5 scored exercises in chalk on floor (matrix) to record reps

-for every 1 Ball Slam shy of your Rx goal each set = 1 penalty point

SCORING MATRIX:

Rnd. 1 Rnd. 2 Rnd. 3 Rnd. 4 Total

Muscle-Up

Plyo Push-Up

KB Snatch

KB Burp-C&J

KB DLHP

Penalties

Hurry Up and HOLD!

EQUIP: HSPU Set-Up (AbMat), Pull-Up Bar, Jump Rope, Box (24/20), Bar (95/65)

WARM-UP:

*Active Stretch

-then:

*400m Run 

*200 Jumps of Rope (throw in some Double-Under practice)

*10 x Max Effort Tuck Jump

*5 x Dive Bomber (Fwd. and Rev.)

5 Rounds for Time (SPEED!!) -

*25 x Double-Under (sub: Lateral Bar Hop)

*10 x Box Jump (24/20)

——————

5 Rounds (19 min.) -

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x HSPU (Rx = 1 AbMat on floor)

-in remaining time: Handstand Hold

-no rest-

*1 min. to complete 10 x Burpee

-in remaining time: Elbow Plank Hold

-no rest-

*1 min. to complete 5 (b), 7 (i), or 10 (a) x T2B

-in remaining time: Bar Hang Hold

*1 min. REST b/w rounds

SCORING:

-Each athlete receives 1 penalty point each time he/ she breaks from the hold position (handstand, plank, or bar hang).  For example, athlete completes his/ her 10 T2B’s, drops from the bar, then jumps back up and hangs for the remainder of the minute; he/ she earned 1 penalty point for his/ her 1 drop.

-Also, 1 penalty point for every missed rep (i.e. he/ she only completes 9 Burpees before time is called = 1 penalty point)

-Final Score = Total Penalty Points over all sets and rounds

-Best possible score = 0

-All other scores are negative #’s

-The less negative your score, the higher your placement/ ranking

——————

5 Rounds (19 min.) -

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Thruster (95/65)

-in remaining time: OH Barbell Hold (95/65)

-no rest-

*1 min. to complete 10 x Burpee

-in remaining time: Elbow Plank Hold

-no rest-

*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Back Squat (95/65)

-in remaining time: Bottom-of-Back Squat Hold (95/65)

*1 min. REST b/w rounds

SCORING: Same as above (1 penalty point per drop from holds and per missed rep)

——————

5 Rounds for Time (SPEED!!) -

*25 x Double-Under (sub: Lateral Bar Hop)

*10 x Box Jump (24/20)

Try to match or beat your time from the first set of this at the start of the workout