Warm-up
4 rounds:
10 Overhead Squats (65/45)
20 Double-Unders
WOD
3 rounds for time:
Row 500 meters
21 Burpees
Run 400 meters
Saturday 100116-GGW
Warm-up
10 Handstand Pushups
2 Double-Unders
8 Handstand Pushups
4 Double-Unders
6 Handstand Pushups
6 Double-Unders
4 Handstand Pushups
8 Double-Unders
2 Handstand Pushups
10 Double-Unders
WOD
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (155/105)
10 Handstand Pushups
2 Double-Unders
8 Handstand Pushups
4 Double-Unders
6 Handstand Pushups
6 Double-Unders
4 Handstand Pushups
8 Double-Unders
2 Handstand Pushups
10 Double-Unders
WOD
6 rounds for time:
30 Squats
10 Chest-to-Bar Pull-ups
5 Clean & Jerks (155/105)
Wednesday 100113-MGW
As many rounds as possible in 20 minutes:
100 Single-Unders
10 Pull-ups
15 Kettlebell Swings (45/20)
100 Single-Unders
10 Pull-ups
15 Kettlebell Swings (45/20)
Tuesday 100112-WG
Warm-up
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Squat Snatches (PVC)
WOD
5 rounds for time:
15 Hang Squat Cleans (135/95)
30 Pushups
3 rounds:
Run 200 meters
5 Handstand Pushups
10 Squat Snatches (PVC)
WOD
5 rounds for time:
15 Hang Squat Cleans (135/95)
30 Pushups
Monday 100111-WW
Warm-up
For time:
Row 500 meters
WOD
5 rounds for time:
10 Overhead Walking Lunges (55/35)
10 Kettlebell Swings (2/1.5 pood)
For time:
Row 500 meters
WOD
5 rounds for time:
10 Overhead Walking Lunges (55/35)
10 Kettlebell Swings (2/1.5 pood)
Benchmark WODs
From now until next Saturday (1/9), complete all the benchmark workouts you want (i.e. Fran, Cindy, Fight Gone Bad!, CrossFit Total, Diane, Angie, etc). We will spend about a week or two on some benchmarks now, and then the week before the Sectional weekend to measure our progress. Good luck and happy new year!
Take rest days as you wish, try to dial in your diet, and post your times and goals for the next time!
Take rest days as you wish, try to dial in your diet, and post your times and goals for the next time!
Monday 091228-WG
5 rounds for time:
15 Kettlebell Swings (2/1.5 pood) or 15 Deadlifts (185/135)
15 Burpees
15 Kettlebell Swings (2/1.5 pood) or 15 Deadlifts (185/135)
15 Burpees
Saturday 091226-GWW
As many rounds as possible in 15 minutes:
3 Handstand Pushups
6 Kettlebell Swings (2/1.5 pood)
9 Wall Ball Shots (20/14)
3 Handstand Pushups
6 Kettlebell Swings (2/1.5 pood)
9 Wall Ball Shots (20/14)
Friday 091225-GGG
5 rounds for time:
20 Pushups
20 Sit-ups
20 Squats
MERRY CHRISTMAS!
Here are some good holiday WODs if you want some different ideas:
http://www.windycitycrossfit.com/travel_wods/
20 Pushups
20 Sit-ups
20 Squats
MERRY CHRISTMAS!
Here are some good holiday WODs if you want some different ideas:
http://www.windycitycrossfit.com/travel_wods/
Wednesday 091223-WWGM
21-15-9 for time:
Push Press (95/65)
Sumo-Deadlift High-Pull (95/65)
Pushups
Row (Calories)
Push Press (95/65)
Sumo-Deadlift High-Pull (95/65)
Pushups
Row (Calories)
Tuesday 091222-WG
As many rounds as possible in 15 minutes:
5 Front Squats (135/95)
10 Knees-to-Elbows
5 Front Squats (135/95)
10 Knees-to-Elbows
Monday 091221-MWMGMGM
For time:
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
Run 400 meters
21 Pull-ups (Chest to Bar)
Run 400 meters
21 Burpees
Run 400 meters
Run 400 meters
21 Kettlebell Swings (1.5/1 pood)
Run 400 meters
21 Pull-ups (Chest to Bar)
Run 400 meters
21 Burpees
Run 400 meters
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