"'Ryan,' 'Brian,' and the 'Conquering Lion'"

EQUIP: Rings/ M-Up Station, 12” Burpee Target, Rope, Bar (2 loads: 185/135 & 135/95), Box (24/20)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Strict Pull-Up

*5 x Hand-Release Burpee Pull-Up

*5 x Ring Dip

*5 x Clean & Jerk (working up to WOD weight)

*5 x Back Squat (working up to WOD weight)

—————

“Ryan”

5 Rounds For Time -

7 Muscle-Up (sub1: Bar M-Up, sub2: 7 x 3 C2B Pull-Up + 4 Ring Dip)

21 Burpee (12 inch jump)

~2 min. rest b/w WODS~

“Brian”

3 Rounds For Time -

5 Rope Climb (15')

25 Back Squat (185/135)

~2 min. rest b/w WODS~

“Conquering Lion” (CrossFit 609)

15 Min AMRAP -

3 Clean & Jerk (135/95)

6 Hand-Release Push-Up

9 Box Jump (24/20)

————

5000m Obstacle Course

WARM-UP:

*Active Stretch

*200m Run + 200 Jump Rope (some singles, some doubles)

*10 x Air Squat

*10 x Lunge

*5 x Burpee

*5 x Push Press 

*5 x Snatch Pull (light BB)

*5 x Hang Power Snatch (light BB)

*5 x OHS (light BB)

-self-directed warm-up for Snatch (work up to WOD weight)

———

WOD 1:

14 Min. EMOM (West Coast S&C 1/2/2015) -

*2 x Snatch (c:135/95, p: 95/65, f: 65/35)(c: Squat Snatch)

*20 x Double-Under (sub: Lat Bar Hop)

———

WOD 2:

For Time -

50-40-30-20-10 Push Press (c: 75/55, p: 65/45, f: 45/25)

Run 200m to 400m turn-around

50-40-30-20-10 Air Squat

Run 400m to 800m turn-around

50-40-30-30-10 Lunge Jump

Run 400m back to gym

25-20-15-10-5 Burpee-Tuck Jump

WOD 2 Instructions:

*Run WOD 2 as an “obstacle course,” which each athlete runs through 5 times.  The reps assigned for each movement at each station decrease with each subsequent round.

-ROUND 1: 50 Push Press, run to the 400m turn-around, 50 Air Squat, run to the 800m turn-around, 50 Lunge Jump, run back to the gym, 25 Burpee-Tuck Jump

-ROUND 2: 40 Push Press, run to the 400m turn-around, 40 Air Squat, run to the 800m turn-around, 40 Lunge Jump, run back to the gym, 20 Burpee-Tuck Jump

…etc.

*Upon completion of WOD 2, each athlete will have run 5000m!!

"Ham-dinger"

EQUIP: Bar (135/95)&(245/165), Pull-Up Bar, Rower, Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x ea. movement from “Hammer” (work up to WOD weight)

This One’s A “Ham-dinger”

RULES: 

*Athletes may work their way through WODs A, B, & C in any order desired.

*20 minute cap per WOD.

*Early finishers may NOT move onto the next WOD until at least the 15 minute mark for each WOD.

-WHY?: People working at peak intensity may finish well before the 15:00 mark, but they will need rest between WODs in order to maintain that kind of intensity.  On the other hand, slower workers will need to move on by the 20:00 mark in order to touch upon each of the 3 WODs.

WOD A:

“Hammer” (Hero WOD)

5 Rounds For Time -

*5 x Power Clean (135/95)

*10 x Front Squat (135/95)

*5 x Jerk (135/95)

*20 x Pull-Up

-90 sec. REST b/w rounds-

WOD B:

“Ham” (CrossFit Cadre - 1/21/2014)

For Time -

*500m Row

*5 x Squat Clean & Jerk (135/95)

*25 x Push-Up

*5 x Squat Clean & Jerk (135/95)

*25 x V-Up (modified from Sit-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Toes-2-Bar (modified from Pull-Ups (as written in original WOD))

*5 x Squat Clean & Jerk (135/95)

*25 x Box Jump (24/20)

*5 x Squat Clean & Jerk (135/95)

*500m Row

WOD C:

“Ham Sandwich” (CrossFit Destin - 6/9/2014)

For Time -

*50 x Wall Ball (20/14)

*25 x Deadlift (245/165)

*50 x Wall Ball (20/14)

     -EMOM: 5 x Burpee until all above reps are completed

"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)