WOD;
‘So I guess this is it…2013′
3 Rounds for Reps:
1 Min Sumo Power Snatch 24/16kg (2-hand)
1 Min Wall Ball 14/10lb @ 12’
1 Min Depth Box Jumps 20″
1 Min KB Hang Power Clean 24/16kg (alternate freely)
1 Min Push Jerk 24/16kg (alternate freely)
1 Min Rest
Cashout;
3 Min Static Handstand Hold (accumulative)
Skill;
Mobework
WOD;
CrossFit Dan’s BDay WOD
31 Push Ups
31 Pull Ups
31 KBS 24/16kg
31 Ring Dips
31 Box Jumps
31 Burpees
*31 Double Unders to buy in to every exercise, clock starts with DUs
WOD;
Main Site 12/27/13
Shoulder press 1-1-1-1 1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
*Athletes will record 3 scores
Cashout;
2 Rounds
1 Min Hollow Rock
1 Min SLSUT2W
1 Min Bicycles
1 Min SLSUT2W
1 Min Flutter Kicks
WOD;
10 Rounds for Time:
5 Ring Dips
7 Wall Ball
25 Double Unders
Cashout;
Mobework
WOD;
8000lb/6000lb Challenge
Hang Position to Overhead, any means necessary
For Time: Choose one
Male:
1)155lb/52reps
2)135lb/60reps
3)95lb/85reps
4)75lbs/107reps
5)65lbs/124reps
Female:
1)100lb/60reps
2)85lbs/71reps
3)65lbs/93reps
4)55lbs/110reps
5)45lbs/134reps
6)35lbs/129reps=4500lbs
7)25lbs/120reps=3000lbs
Compare to your performance on 5/9/2013
Dave 8:09 RX 135#
Joe 8:50 RX 95#
Skill;
Mobework
WOD;
12 Days of Christmas
Start with 1 (the first day of Christmas aka 1 burpee aka partridge in a pear tree) and work your way to day 12 (500 meter row…no, you don’t have to do 12 of them) As you work your way through the days don’t forget to go back and complete each day before just like the song goes…ex) 1 burpee, 2 push press, 1 burpee, 3 front squat, 2 push press, 1 burpee…etc
1 burpee
2 push press (95/65)*
3 front squat *
4 hang power clean *
5 deadlift *
6 box jump 20″
7 pull up
8 push up
9 sit up
10 air squat
11 kb swings (53/35)
12 500 m row
Skill;
Snatch 1-1-1
WOD;
10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10
Front Squat 75/45
Kettlebell Swing 1.5/1 pood
WOD;
‘Jump Around’
For Time:
50 box jumps/100 DU’s
40 box jumps/80 DU’s
30 box jumps/60 DU’s
20 box jumps/40 DU’s
10 box jumps/20 DU’s
*20″, Full foot on box, pause on hip opening
Compare to your performance on 8/14/2013
Cashout;
2Rounds
1 Min Boat Pose
1 Min High Plank
1 Min Hollow Hold
1 Min High Plank
WOD;
Complete as many rounds as possible in 20 min of:
5 Thrusters
7 Hang Power Clean
10 SDLHP
*135/95lb
Cashout;
Mobework
Skill;
Split Jerk 3, 3, 3
WOD;
For Time:
100 Bent Over Row
100 Floor Wipers (L+R=2)
100 Strict Press
100 Stiff Leg DeadLifts
*55/35lb (barbell with plates)
*athletes may split reps between exercises in any sequence they choose, BUT every time you change exercises you must buy into the next with 25 Floor Presses
