Month: December 2011

Drummer Boy

 WOD 12/16/11 Push Jerk – 5 sets of 1 at 80-90% of your 1 rep max (start from racks) If you don’t know your max then work up to a heavy weight and complete 5 heavy singles.   For Time: 500m Row 30 Goblet Squats (55/35) 30 KB Swings 30 burpees with a 12″ jump …

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Rudolph

 WOD 12/14/11 Front Squat 7-7-7-7   “FRAN” 21-15-9 Thrusters (95/65) Pull-Ups If you have wrist issues with thrusters and or front squats then USE DUMBBELLS. Work out with intelligence, if something hurts then substitute or modify. Dumbbells are always an easy substitution for barbells.   This is the last week to bring a toy for …

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5 Golden Rings

 WOD 12/13/11 “The 12 Days Of CrossFit” 1 Clean & Jerk (155/105) 2 Handstand Push-Ups 3 Burpees 4 pull-ups 5 thrusters (45/33) 6 Box Jumps 7 Wall Ball 8 Toes To Bar 9 Push-Ups 10 Kettlebell Swings (55/35) 11 Turkish Get-Ups (35/18) 12 Muscle-Ups The workout will be completed just like the song is completed. …

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Pajama Party

 WOD 12/12/11 Thruster – Find your one rep max   AMRAP in 7 minutes: 7 Box Jumps 7 Burpees 7 Kettlebell Swings (55/35)   This is the last week to bring a toy for Toys For Tots. Please bring one and put it under our tree! Thanks to everyone who has already brought gifts; we …

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Frosty

 WOD 12/9/11 2 sets of 25 Unbroken Kettlebell Swings, rest as little as possible between sets.   400m Sprint with Sandbag     AMRAP in 15 minutes: 3 Squat Cleans (Heavy) 6 Hand release Push Ups 100m Run (the 40mph sign)   We are having a Christmas Party this Saturday at CFMC. For information go …

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Holly Jolly

 WOD 12/8/11 Max Effort Day – Pick a max lift, a max run or row, and a max gymnastic movement from the board and attempt it. If you have time go for a 4th or 5th max effort!     We are having a Christmas Party this Saturday at CFMC. For information go to the …

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Making Spirits Bright

 WOD 12/6/11 Back Squat 5-5-3-3-1-1   AMRAP in 5 minutes: 5 Wall Ball 5 Kettlebell Swings Score is total number of rounds completed.   Tabata Mash-Up Double Unders Toes To Bar Tabata is 20 seconds of work followed by 10 seconds of rest. You will alternate between exercises doing a total of 8 rounds for …

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