WOD

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When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

2.  10 rounds

5 burpees

10 push-ups

15 squats

3.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

4.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

5.  12 minute amrap

200m run

15 squats

15 push-ups

 

6.  7 min burpees

 

7.   4 rounds

20 squats

15 push-ups

1 v-ups

 

8.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

9.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

10.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

 

21-15-9 reps for time of: 

Front Squat 135
KB Swings (70/53)
Knees to Elbows 

Good resolutions are simply checks that men draw on a bank where they have no account.~Oscar Wilde

Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Paralette Push Ups in 3 minutes
Max Supine Barbell Row in 2 minutes
Max Ring Dips in 1 minute

Skill: Nutrition

Schedule:
Resume regular schedule.
NO 6am classes this week. 

“Five Things You Should Stop Doing in 2012” by Dorie Clark, The Harvard Business Review.

“What if the Secret to Success Is Failure?” by Paul Tough, The New York Times.

Many people look forward to the new year for a new start on old habits. ~Author Unknown

400 M Run
20 Box Jumps
30 Burpees
40 Ground to overhead(95/65)
50 Push ups (de load)
400 M Run 

For time:

Strength: Deadlift 1-1-1-1-1  

“Heavy Bench, Heavy Lunge Workout” with Rob Orlando – video [wmv] [mov]

Holiday Schedule Changes:
Monday 12/26
9:00am No Class
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD 
Tuesday/Thursday NO 6am Classes
All other classes will run regular schedule this week unless otherwise posted.  

For as the Father has life in himself, so he has granted the Son also to have life in himself. ~John 5:26

 

Rest Day

WOD with GOD

Merry Christmas!!

 

Max reps in 3 minutes each of:

Row (Cals)
Med Ball Push Ups
Rope Climb
Static Ring Support (30 seconds on 30 seconds rest)

Post total to comments.

CrossFit Games Marathon on ESPN2, New Year’s Day starting at 1:00pm ET – video [wmv] [mov]

How not training can help you make progress

Holiday Schedule Changes:
Saturday
9:00am CrossFit WOD (Open Gym)
Monday 12/26
9:00am No Class
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD 
Tuesday/Thursday NO 6am Classes
All other classes will run regular schedule this week unless otherwise posted.  

And behold, an angel of the Lord stood before them, and the glory of the Lord shone around them, and they were greatly afraid.  Then the angel said to them, “Do not be afraid, for behold, I bring you good tidings of great joy which will be to all people.  For there is born to you this day in the city of David a Savior, who is Christ the Lord.  And this will be the sign to you: You will find a Babe wrapped in swaddling cloths, lying in a manger.~Luke 2:9-12

  

Run 1 Stadium (MHS) 

Holiday Schedule Changes:
Friday
9:00am CrossFit WOD
4:30-6:00 CrossFit WOD (Open Gym)
Saturday
9:00am CrossFit WOD (Open Gym)
Monday 12/26
9:00am No Class
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD 
Tuesday/Thursday NO 6am Classes
All other classes will run regular schedule this week unless otherwise posted.  

Eat Like a Caveman–Muscle and Fitness  

“Top 50 Christmas Toys of the Past Century” by Diego Martinez-Moncada, Daily Infographic.  

Gifts of time and love are surely the basic ingredients of a truly merry Christmas.~Peg Bracken

5 rounds for time of:

30 Overhead Walking Lunges (45/25)
10 Chin ups (as strict as possible) 

Why Eating Animals Makes Everything Easier

Holiday Schedule Changes:
Thursday
CrossFit Kids (6-10) 3:00-4:30 (Special Suprise Visitor)
Friday
9:00am CrossFit WOD
4:30-6:00 CrossFit WOD (Open Gym)
Saturday
9:00am CrossFit WOD (Open Gym)
Monday 12/26
9:00am No Class
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD 
All other classes will run regular schedule this week unless otherwise posted.

The light is what guides you home, the warmth is what keeps you there.~Ellie Rodriguez

Tabata Deadlift @ 50% of 1RM

then..

Max double unders in 4 minutes.

Post lowest round of deadlift and total double unders to comments.

The tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Strength: Bench Press 5-5-5-5-5

Courage doesn’t always roar.  Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.~Mary Anne Radmacher