Baseline: 4 rounds for time of – run 200m, 5 ring rows, 10 push-ups, 15 squats (12 minute cap). Keith came in just around 10:something minutes. Well done!

WOD:

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments!

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.

• Walking lunge steps
• Sit-ups

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. 

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….

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.

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.