Monthly Archives: December 2014

WOD 311214

nye-countdown-midnight

Warm up

400m run, then

3x

30 double unders

10 wall balls

WOD

2015 Reps for time (45 minute cap)

Start – 75 Double Unders

20 Burpees

150m Run

20 Thrusters 40/25

150m Run

20 Pull ups

150m Run

20 Overhead Squat 40/25

150m Run

20 Sit ups

150m Run

20 Sumo Deadlift High Pull 40/25

150m Run

20 HSPU

150m Run

20 Hang Squat Cleans 40/25

150m Run

20 Ring Dips

150m Run

20 Overhead Lunges 40/25

150m Run

15 Muscle ups

150m Run

Finish – 75 Double Unders

 

WOD 301214

peeps

Warm up

4x

10 secs snatch grip squat hold

10 second overhead hold

10 second overhead squat hold

*2x broomstick, 2x empty bar – see clip for demo

then

20 inch worms

WOD

30 rounds for time of

1 Snatch 85/60

3 Handstand push ups

5 Toes to bar

 

WOD 291214

challenger

Warm up

3x

15 calorie row

10 push ups

10m lunges

10 ring rows (false grip)

WOD

A: 5-5-3-3-1 Squat clean (15 mins)

B: EMOM for 24 mins

1. 10 box jumps 24/20 + 10 pull ups

2. 15 calorie row

3. 10 Shoulder to overhead 40/25 + 20 double unders

4. rest

WOD 241214

staycalm3

Warm up

2x

15 calorie row

15 wall balls

then practice movements below or organise scaling options

WOD

CFPB 12 Days of Christmas – for time 60 minute cap

1 Legless rope climb

2 Loops

3 Muscle ups

4 Tyre flips

5 Clusters 60/40

6 x10 Double unders

7 Handstand push ups

8 Snatches 60/40

9 Reverse burpee/burpee box jump overs 24/20

10 Chest to bar pull ups

11 Calorie row

12m Handstand walk

 

WOD 231214

Warm up

4x

30 double unders

10 scap pull ups (2 second hold at top)

10 inchworms

1 minute plank hold

WOD

A: 5-5-5-5-5 Push press

B: 3-3-3-3-3 Push jerk

C: 1-1-1-1-1 Split jerk

Please take note of everything in the clip below EXCEPT drawing on the floor with chalk : )

WOD 191214

8weekch

Warm up

3x

10 ring rows

10 box jumps

10 KB swings

10 scorpions

Grid Races

Race 1: 2 minute cap

Sprint – Individual

5 Box jump overs 20/24

5 Clapping push ups

5 Thrusters 45/30

5 HSPU or Wall walks

Winner is the first back on top of their box. Winner gets 2 points. Finishing within time cap gets 1 point.

Race 2: 12 minute cap

Use whole team – unlimited interchange

30 Deadlifts

3 Barbells set to 100/75/50 each bar accumulates 30 reps

50 sit ups (3 Ab-mats each accumulates 50 reps)

30 Burpees (Plate/bar facing/Box jump 20”)

50 Pull ups

Team must perform 50 Ring rows, 50 kipping pull ups and 50 Strict pull ups

Race 3: 12 minute cap

1600m run with rope

All team members must hold rope

WOD 181214

 

Warm up

annie

3x

3 Snatch grip shrugs

3 High pulls

3 Hang power snatches

3 Snatch balances

3 Squat snatches

WOD

A: EMOM for 10 minutes

Complex of

1 Power snatch

1 Hang power

1 OHS

1 Squat snatch

B: 1RM Squat Snatch (5 minutes)

C: Tabata

OHS 20/15

Hollow rocks

Burpees (onto plate)

WOD 161214

come alive

Warm up

4x

20 medicine ball side throw (10 leftside, 10 rightside)

15 scap pull ups

10 superman rocks

5 hindu push ups

WOD

With a running clock perform the following 4 workouts every 10 minutes for 40 minutes

A: 4 rounds of

20 calorie row

10 lateral burpees over rower

B: for time

21 HSPU

15 Power clean 60/40

9 Bar muscle ups

C: for time

3-2-1 Loop

1-2-3 Rope climb

D: for time

50-35-20 Double unders

21-15-9 Thrusters 43/30

Start anywhere and follow the sequence, you have a 10 minute cap on each workout. If finished within the 10 minutes record the time taken to complete the workout then rest for the remaining time. If not completed within the cap move onto the next workout and record work done.

 

WOD 151214

cfpbws2

Warm up

3x

30 Double unders

10 Banded good mornings

10m walking lunges

10 ring rows

WOD

A: EMOM for 10 minutes

Odd – 7 toes to bar + 7 KB swings 24/16

Even – 10 burpee box jumps 24/20

 B: 1RM Deadlift (10 mins)

 C: 20 minute AMRAP

200 Double unders

100 Lunges

80 Push ups

60 Wall balls 9/6

40 Pull ups

20 Overhead squats 20/15

10 Muscle ups (rings)