CrossFit WOD for Monday 12/23
back squat 50/5, 65/5, 75/5, 85/5+
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
-AND/OR-
“KAREN”
150 wall ball for time
Post times and scores to whiteboard!
READ: Lowering the Bar on the Low-Fat Diet – CrossFit
WATCH:
Getting the bicep to contact the head (without moving the head) requires MUCH flexibility and strength in the shoulder. Easier access means more opportunities to strengthen that position.
CrossFit WOD for Friday 12/20
AMRAP in 20:00
250m row
25 pushups
250m row
25 kettlebell push presses
Post score to whiteboard! Post-workout let’s hit lower back stretches for 1:30 intervals, followed by longer efforts using a foam roller or lacrosse ball. Finish out with a doorway chest stretch for 1:30/side.
READ: Why Depression is Common Amongst Entrepreneurs and How to Overcome – Carolyn Macdonald
WATCH:
Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
CrossFit WOD for Thursday 12/19
a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort
Post results to your journal!
READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:
The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through.
CrossFit WOD for Wednesday 12/18
strict (chest-to-bar) pullups 2(1-2-3-2-1)
back squat 40/5, 50/5, 60/5 (3)
AMRAP in 11:00
1-3-5-7-9-11-etc of
ring muscle-ups
squat snatch, 61/43kg
Post score to whiteboard!
READ: How the Western Diet and Lifestyle Drive the Pandemic of Obesity – CrossFit
WATCH: Improving Overhead Function
CrossFit WOD for Tuesday 12/17
“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushup
1 power clean, 102/70/50kg
First appearing on CrossFit.com on Thursday 8/30/2012:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Post time to whiteboard.
Post-workout: foam roll quads/VMO for 5:00 then accumulate 3:00 in the sink stretch.
READ: Meat Guidelines – The Evidence – Zoë Harcombe
WATCH:
CrossFit WOD for Monday 12/16
strict pullup development 4(1-2-1)
27-21-25-9 reps for time:
alternating dumbbell snatch, 50/35/20lbs
toes-to-bar
Post time to whiteboard.
Post-Workout: With all of the hip flexion happening in today’s workout we need to focus on stretching it back out. We’ll hit the Banded Chair Stretch before the Banded Samson Stretch. :90/side twice.
BARBELL CLUB
We’re in Week 3 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex for the last time with heavier loading.
READ: CrossFit Games Teen Athlete Jacob Morris Passes Away – The Barbell Spin
WATCH: Part 1
BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please.
CrossFit WOD for Friday 12/13
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Done at least once every mid-December! 43:00 time cap. Post time to whiteboard!
Post-workout: Hit the Elevated Samson Stretch for :90+/side twice. Then a standard Samson stretch for :60/side.
READ: Skill Development Forever – CrossFit
WATCH:
