Results

Endure

 

In front of a 15 minute clock:

 

1 minute max rep air squats

2 minutes max rep double unders

3 minutes max rep push-ups

4 minutes max rep 10m line touches

5 minutes max rep pull-ups

 

Record totals for each movement.

 

 

 



 

A couple more throwback pictures.
Annette and John throwing the barbell around.

Wow Mom

 



Skill: Practice "butterfly" or "kipping" pull-ups for 10 minutes.

 

WOD

Every minute on the minute for 5 minutes, complete the following:

3 Kettlebell swings (1.5 / 1 pood)

3 Burpees

3 Butterfly sit-ups

 

Minutes 6 - 10 complete:

5 Kettlebell swings (1.5 / 1 pood)

5 Burpees

5 Butterfly sit-ups

 

Minutes 11 - 15 complete:

7 Kettlebell swings (1.5 / 1 pood)

7 Burpees

7 Butterfly sit-ups

 

Minutes 16 - ?

9 Kettlebell swings (1.5 / 1 pood)

9 Burpees

9 Butterfly sit-ups

 

 

 

 

Throwback picture from the original garage gym. It does not take
a lot of fancy equipement to get really fit.

Sprint Chipper

Strength: Front squat 3-3-3

WOD
For time:
30 calorie row
20 thrusters (100/70#)
20 pullups
10 thrusters
10 pullups

Pull / Push

10 rounds for time of:

15 deadlifts (135/95#)
15 pushups

Blind chipper

1000m blind row for time

Rest

For time:

30 burpee box jump overs

30 toes-to-bar

30 jerks (135/95#)

Log both times as separate events. 

Down and dirty

Strength: In 10 minutes, find your 3RM jerk. 

WOD

3 rounds:

5 minute AMRAP

500m row

Max rep dumbbell squat snatch

Post total reps and dumbbell weight used. 

Mission

Skill / strength:

EMOM for 7 minutes of:

1 power clean

1 hang squat clean

Use a weight less than your workout weight and practice pulling quickly under the bar. 

WOD:

15-10-5 reps each of:

Squat clean (165/115#)

Chest-to-bar pullups

Team Endurance

In teams of 2 or 3 people, row 5,000m for time. 

While athlete A is rowing, athlete B must be holding a barbell in front rack. 135# for guys and 95# for girls. Athlete C would rest. 

"Keely"

For time:
150 Burpees



Bonus:
If you need help with muscle-ups, spend 10 minutes on muscle-up practice and progressions.
Rest
AMRAP 4: muscle-ups

Details for Judges

With the 2014 Open competition just around the corner, it's time for judges to get verified. It is crucial for anyone who is wanting to excel in this year's Open to go through the judging process. It's quick and painless and you will learn a lot about exactly what judges will be looking for in your movements. All of the information is HERE!

And for all of the information on what the Open is and how it works this year, just go to games.crossfit.com.

You will be rewarded with a sweet certificate

Speed Intervals

"Jack"

20 minute AMRAP:

10 push press (115/80#)

10 kettlebell swings (1.5/1 pood)

10 box jumps (24/20")

Weekly Results + Weekly Challenge

Kick & Punch

5 rounds for max reps:

1 minute AirDyne (cals.)

2 minute Double Unders

Rest 2:30

Snatchy

"Cindy" or "Mary"

"Cindy"

20 minute AMRAP:

5 pullups

10 pushups

15 air squats

OR

"Mary"

20 minute AMRAP:

5 handstand pushups

10 pistols

15 pullups

Open wod 11.3

After our clean & jerk technique work...

5 minute AMRAP:

1 squat clean (165/110#)

1 jerk (165/110#)

Endure

20 minute AMRAP:

400ft. Walking lunge

20 kettlebell swings 

1 minute bar dead hang 

200m row

"Quarters Gone Bad"

5 rounds for total reps:

:15 seconds Thrusters (135/95#)

:45 second Rest

:15 seconds Pull-ups (weighted +50#)

:45 second Rest

:15 seconds Burpees

:45 second Rest

Happy New Year!

Thank you everyone for a fantastic 2013! We look forward to sharing this new year with you all.