Holiday WOD

We're closed most of the holiday break.

Get out, be active, and do something different!!

Lydia after a speed ascent of Doi Khuntan to see the sunset.

Thursday

AMRAP (as many rounds as possible) in 10 Minutes of:

10 pull ups
20 sit ups
30 kettlebell swings

Today D.K.'s family joined us and Dr. Mitch for the WOD.  Good work Bill, Julie, Kirsten and DK!

Wednesday

Fight Gone Bad

Designed to meet and exceed the metabolic demands of a UFC/MMA fight.

Three rounds of:

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row: calories (Calories)

One minute of each activity, with a one minute rest between rounds.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

 

Food for thought

This on thisisindexed.com about stretching....

Tuesday CFT!

Today we're doing CrossFit Total

With three reps, hit your max lift on

Squat
Shoulder press
Deadlift

Your score is the total combined weight.

Monday 12/20

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 dips
Overhead squat, 15 reps

Use your appropriate weight for the squats, and scale pull-ups and dips as needed

Friday 12/17

Three rounds for time of:

Row 500 meters
Thrusters, 7 reps

Go heavy on the thrusters!

Today Hanna's family did the WOD together!  Sam (Dad), Jane (Mom) and Jillian and Allison and Hannah put in some great work.  Well done!
 

Thursday 12/16

400 meter lunge, holding a 10 lb plate
Then 200 meter sprint carrying the plate.

FUN!

\\

Wed WOD 12/15

Grace:

Clean and jerk

30 reps for time.

Scale weight as needed.

LOTS of stretching today!!

Tuesday 12/14

Three rounds for time of:

15 Kettlebell swings or dumbbells
15 Box jump
Row 500 meters
15 Burpees
15 Wall ball shots

Scale as needed

Carol lapping the men. 

You can box jump onto anything... including bumper plates! 

Final round!

Tik starting in (and still smiling...)

Pulling hard!

Monday 12/13

Five rounds for time of:
5 Handstand push-ups (or ten HSPU Progressions)
135 pound Deadlift, 10 reps
5 Chest to bar pull-ups (or ten pull ups)
20 Double-unders

Women - 95

Scale as needed.

Skill work: snatch

 Andrew subbing 4 regular skips for each double under.  Yes, that's 80 per round.

Andrea digging deep.. 

Andrew powering through the dead lifts. 

 Mitch helping Andrea work on one way to do a scaled handstand pushup!

12:36 into it! Go go go!

Friday 12/10

Race day.

In two teams of two, take the big tires out, and flip them all the way around the tennis courts, about 400 meters.

For time.

Thursday 12/9

Switch to hero workouts

Today is Murph.

8 laps of the tennis courts past the angry dog and around

50 pull ups
100 push ups
150 squats

8 laps of the tennis courts past the angry dog and around

For time.

Wednesday 12/8

Eva

5 Rounds for time:

Run 400 meters
20 Kettle bell or dumbell swings (you choose the weight)
20 Pull-ups (strict or jumping or bands or kipping)

This is already scaled, so don't whine.

Tuesday 12/7

Cindy

As many rounds as possible in 20 minutes

5 pull ups
10 push ups
15 squats

a nice warm up for Thursday...

Monday 12/6 WOD

This week we're spending some time with the girls again.

Annie:

50-40-30-20-10

Double unders (or sub 4x single skips of the jump rope)
Sit-ups

So that is:

50 DU
50 SU
40 DU
40 SU
etc.

For time.

Friday fun

Today's WOD

Five rounds for time of:

500 meter row
115 lb thrusters, 4 reps

Scale on weight as needed.

Dr. Tabata's back again...

For today:

Tabata (20 seconds of work, 10 seconds of rest), 8 rounds each with a one minute rest between sets of 8:

Pull ups
Push ups
Sit ups
Squats

This is a great one for scaling!

Garath kipping, Dana pulling on resistance bands, Andrea jumping -- all for the pull ups.

Push ups -- Garath doing strict, Andrea levering off her knees, and Dana using a bar.