Warm-up: Run 400, rom drill, CFWU

Strenght: Power clean or power snatch

WOD: 5 rounds for time

• 40 yard backward bear crawl into forward roll
• sprint 40 yards
• 7 power cleans or power snatches at 65% 1RM*

*If you are traveling substitute 7 double jump burpees: do a regular burpee, upon landing from your clap dip into a full depth squat and do a max height jump = 1 rep.

• rest 90 seconds
• 10 power jerks (same weight)*

*If traveling, substitute handstand push-ups, elevated push-ups, or dynamic push-ups for jerks.

Go long: Run, Bike, Swim, Row a long distance as fast as possible.

Ass and abs Annie
5 rounds
50-40-30-20-10x reps

• Walking lunge steps
• Sit-ups

Warm-up: row 500 or run 400; rom drills; CFWU x 3

Strength: Deadlift 5RM

WOD: This WOD can be done in a gym or as a travel WOD. If you have no pull-up bar or rings, get creative: use a tree branch or something like that. 

• Max Handstand Push Ups in 5 minutes
• Max Pull Ups in 4 minutes
• Max Push Ups in 3 minutes
• Max Supine Ring Pull Ups in 2 minutes
• Max Dips in 1 minutes

*Set the clock for 15 minutes, complete max reps of each movement for the designated time. 

Happy Holiday Season everyone. Hopefully your increased fitness has helped you deal with the masses of people out shopping, LOL.

I really just wanted to announce that even though we will not be holding WODs in the Garage again until about Jan 1, 2012 (cannot believe it’s 2012!), that I will still be posting WODs daily. I will make every effort to post two options. One option will be for those of you with access to some basic gear – a barbell, a kettlebell or dumbbell, etc. The other option will be what we’ll call a traveling WOD; i.e. a WOD that you should be able to accomplish anywhere with limited (jump rope) to no equipment but your person.

Lastly, I think every athlete should try to set a goal to accomplish over the holiday break. It does not need to be fitness-oriented, but could be, for example it might be to execute 100 burpees in under 4 minutes. Alternatively, it could be to be nice to a stranger, to engage in an random act of kindness. And, I think we should all make new years resolution/goals for our fitness in the new year.

So, Happy Holidays to everyone from the Coaches at CFG! Until are grueling training begins again together in 2012….

Warm-up

Strength: Rest day

Technique: Muscle-up or handstand work

WOD: Chipper Wed (will be repeated on Saturday):

Buy in: 200 double unders

• 30 Overhead squats (95/65)
• 25 Bar-facing Burpees
• 20 Thrusters (95/65)
• 15 hand release push-ups
• 10 1-legged squats (5/leg; pistols)
• 5 handstand push-ups (head to ground/mat)
• 2 muscle-ups

Rest 5 minutes, then: 

• 2 muscle-ups
• 5 handstand push-ups
• 10 1-legged squats (5/leg)
• 15 hand release push-ups
• 20 thrusters
• 25 bar-facing burpees
• 30 Overhead squats

Cash out: Run 200 m

Post time minus 5 minutes rest and thoughts to comments.

Warm-up: Rom drills,  Barbell bends, twist push press + CFG w/u

Strength:

• Deadlift 5rm

WOD: Complete the following on the minute for 10 minutes:

• 3 Weighted Pull Ups – 50 lbs (scale to unweighted pull-ups or ring rows)
• Max Rep Power Cleans 65-70% of 1 RM

Post loads used and total reps to comments.

Technique: pick an O-lift progression and work some form; for example: clean or snatch shrugs or pulls; 3-position work, etc. Keep it light, hammer form like your life depended on it.

Warm-up: DO IT!

Strength: Squat, Press

WOD:

1) 8 rounds:

• box jump 75% of your 1RM box jump for height
• sprint 50 yards
• rest 2 minutes between rounds

2) 10′ AMRAP: using the same bar/weight

• 2 hang snatches
• 5 rack presses (behind the neck press)
• 10 snatch balances

3) run 1 mile

REST DAY

Warm-up: ROM drills; CFWU; something from GymnasticsWod.com

Complete 3 rounds:

• One Arm Farmer Walk (RT) 40 yards – 1/3 body weight
• One Arm Farmer Walk (LT) 40 yards – 1/3 body weight
• Max Rep Strict Chin Ups – 2 sec hold at the top of each rep

Post loads used and total chin ups to comments.