WOD 12.3.14 Wednesday

4bdea-im-training-for-a-marathona-netflix-marathon-ecard

Warmup: Foam Roll

  • Run
  • Agile 8
  • 10 hip bridge
  • 20 lateral tube walk each direction
  • 10 walking lunges/ leg
  • 10 Good Mornings

A. Deadlift

  • 5-5-5-5-5

B. For Time:

  • 5o Double unders (200 singles) + 25 Wall Ball
  • 40 Double unders (160 singles) + 20 Wall Ball
  • 3o Double unders (120 singles) + 15 Wall Ball
  • 20 Double unders (80 singles) + 10 Wall Ball
  • 10 Double unders (40 singles) + 5 Wall Ball

Rest 2 mins EXACTLY, then:

  • 25 V-ups+ 10 Ring dips
  • 20 V-ups +8 Ring dips
  • 15 V-ups + 6 Ring dips
  • 10 V-ups + 4 Ring dips
  • 5 V-ups + 2 Ring dips

C. Cool Down 30s each

  • Up/Down dog
  • LaX ball smash shoulders (Ant. + Post.)
  • Peanut ball- low back
  • Happy baby

WOD 12.24.13 The 12 Days of CrossFit

IMG_2635

WOD: 12 Days of CrossFit

The workout combines twelve different movements in a circuit that is performed like the song “12 Days of Christmas.”
Athletes work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.
  • 100m run
  • 2 Snatch (115 pounds for men, 75 pounds for women)
  • 3 Muscle ups or 3 ring dips
  • 4 Thrusters (115 pounds for men, 75 pounds for women)
  • 5 Burpees
  • 6 T2Bar or 6 v-ups
  • 7 Pull-ups
  • 8 Kettlebell swings (50 pounds for men, 40 pounds for women)
  • 9 Wall balls (20 pounds for men, 14 pounds for women)
  • 10 Handstand push-ups or 10 regular push-ups
  • 11 Ground to Overhead (115 pounds for men, 75 pounds for women)
  • 12 Man-makersĀ  [No row] (30 pounds for men, 20 pounds for women)