CrossFit Warm Up

2.] Met-con Prep

1 Set (empty bar):

(5) Deadlifts (45/35)

(5) 1 Leg Deadlifts

(5) Hang Jump Shrugs

(5) Hang Muscle Cleans

(5) Hang Power Cleans

(5) Press

(5) Chest Bumps

(5) Push Press

(5) Push Jerks

3.] Work Capacity

“DT” (programmed by CrossFit HQ)

5 Rounds for Time:

(12) Deadlifts (155/115)

(9) Hang Power Cleans

(6) Push Jerks

4.] Finisher

Tabata:

Air Squats

*AMINAL’s go bottom to bottom.

SCAREah crushing some butterfly pull ups

Animal Flow

3 Rounds, 30sec each exercise:

Under Switches

Scorpion Switches

Side Kickthrough’s

*Rest 60sec between rounds.

2.] Skill Practice

2.1] Ring Work

10-15 minutes:

Ring Support

Ring Support Tucks

Ring Support Leg Raises

Tuck to Inverted Hang

Pike to Inverted Hang

2.2] Snatch Progressions

Hang Shrugs

Hang High Pulls

Hang Muscle Snatch

Overhead Jump & Land

Snatch Balance (squat)

Scarecrow Snatch (squat)

Hang Snatch (squat)

Snatch (squat)

2.3] Goat Work

Spend 10-15 min attending to one of your personal “Goats”.

3.] Flexibility

5-10 minutes of static stretching.

Here are the designs for our new CrossFit Wide Open shirts! Please note these designs do not represent the actual shirt designs or colors, just the logo. Order forms will be at the gym tomorrow.

Mobility Warm Up

PVC Warm Up

2.] Work Capacity

AMRAP in 20 mins:

(200m) Run

Then 3 Rounds of:

(5) Pull Ups

(10) Box Jumps

(15) Sit Ups

3.] Pre/Rehab

Bulletproof Shoulders

4.] Flexibility

1 Set 60 sec each exercise:

Couch Stretch

Pike Stretch

Pancake Split

Side Split (rt)

Side Split (lt)

Middle Split

McBeastly Rubber Burn!

Bodyweight Warm Up

2.] Strength

3 x Supersets:

(8-12) Ring Dips (strict/kipping/weighted)

*Then choose one from the following (1,2 or 3)

1) Wall Handstand Hold (30sec)

2) Kick Up to Handstand (10 attempts or accumulate 30sec hold)

3) Handstand Walk (10yds)

*Rest 60 sec between ss’s. 

3.] Work Capacity

5 Rounds for Time:

(6) DB Hang Split Cleans (alternating, 35/25)

(9) DB Renegade Rows (35/25)

(12) DB Push Ups

*AMINALS use 50/35#.

4.] Assistance

2-3 Giant Sets:

(12-15) Side Lateral Raises

(12-15) Peck Flys

(12-15) Bent Over Flys

*Rest 60sec b/w gs’s. 

6pm Class Doing Work

Power Warm Up

2.] Strength

3 x Supersets:

(8) Sumo Deadlifts (heavy)

(15) Lateral Russian Swings

3.] Work Capacity

3 Rounds for Reps:

Double Unders or Single Unders (every 2 su’s counts as one rep)

Med Ball Sit Ups (20/14)

Alternating Step Ups (24/20)

Toes to Bar

Med Ball Cleans

*With a running clock perform as many reps as possible of each movement in 60 sec moving from one exercise directly to the next. Rest 60 sec between rounds. Record total reps.

4.] Finisher

3 Rounds:

(50) Jump Squats (front racked)

*Rest 60 sec between rounds.

SCAREah’s Annual Christmas Tree Overhead Squat

**Starting today I will also be posting the WOD on our new website - crossfitwideopen.com. I will post this weeks workouts on both sites, but starting next week (12/10/12) the WOD’s will only be posted on the CrossFit Wide Open website, so be sure to go over and subscribe to the daily posts so that you don’t miss out on anything**

Cheers!

CrossFit Warm Up

2.] Strength

OTM for 4 minutes:

(5) Power Cleans

OTM for 4 minutes:

(3) Power Cleans

OTM for 4 minutes:

(1) Power Clean

*This is a running clock for 12 mins. 

3.] Work Capacity

CrossFit “Karen”

150 reps fo time:

Wall Balls (20/14, 10ft)

Mallory aka Elf on the Shelf

3 x SS’s:

(8) Bent Over Rows (heavy)

(8) Pull Ups (c2B if you are able)

-Rest 60 sec b/w supersets.

2.] Work Capacity

5 RFT:

(15) Burpees

(15) American Swings (53/35)

*AMINALS perform 20/20 reps. 

3.] Finisher

2-3 GS’s:

(20) Supine Bridge Ups

(20) Side Plank Knee to Chest (bottom leg)

(20) Plank Crossover Knees to Elbows

La La WO!

]]> http://edgefitonline.com/2012/11/29/wo-wod-113012/feed/ 2 edge11 http://edgefitonline.com/2012/11/28/wo-wod-112912/ http://edgefitonline.com/2012/11/28/wo-wod-112912/#comments Thu, 29 Nov 2012 03:04:06 +0000 Ross Gilling http://edgefitonline.com/?p=3664 ]]> 1.] Skill Practice 

10 mins:

Muscle Up Progressions

10-15 mins: 

Goat Work

2.] Recovery Met-con

1 Set:

(250m) Row

(25) Sit Ups

(25) Air Squats

(100) Single Unders

(25) Elbow Twists

(25) Push Ups

(200m) Run

3.] Flexibility/Mobility

10 mins:

Static Stretching

Noe loves his bar!

PVC Mobility

2.] Work Capacity

For Time:

(400) Run

(42) Jackknife Sit Ups

(21) Push Press (105/75)

(400) Run

(30) Jackknife Sit Ups

(15) Push Press

(400) Run

(18) Jackknife Sit Ups

(9) Push Press

3.] Assistance

2-3 Giant Sets:

(12-15) Shrugs

(12-15) BB Curls

(12-15) BB Skull Crushers

-Rest 60 sec b/w giant sets.

4.] Core

2-3 Supersets:

(20) KB Low Windmills

(15) Good Mornings (45/35)

-Rest 60 sec b/w sets

Zach rocking butterfly pull ups!

Mobility

2.] Strength

3 supersets:

(5) Back Squats (heavy)

(40yd) Beast Crawl (2 lengths of gym)

-Rest 60 sec b/w supersets.

3.] Work Capacity

5 RFT:

(9) Front Lunges (115/85)

(12) Deadlifts (115/85)

(15) Box Jumps (24/20)

4.] Finisher

Tabata:

Lying Leg Raises

WO Richie!