"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

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"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