141231 WODnesday

Main – CrossFit

Saying “Good Bye” to 2014 with a Hero WOD … Hope your New Year’s Eve is memorable and safe … See you in 2015!!!

WARM-UP

20:00

Kb 100

Mobility WOD

PVC Shoulders & Hips

Burgener Warm up

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WARM-UP

10:00

05:00

Hang Power Cleans

Warm up to WOD #

05:00

Review of WOD Standards

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HERO WOD

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

For his life story read the book:

“Fearless” … Recommended by Coach Jim & Corey C.

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Metcon (Time)

“Cousin (Adam) Brown”

2 rounds:

24 DeadLifts @225/135#

24 Box Jumps @20/24″

24 WallBall Shots @20/14#

24 Hang Power Cleans @135/95#

24 Box Jumps

24 WallBall Shots

24 Shoulder to Overhead @115/65#

Set up your weights so as to be best able to strip them

141230 Tuesday

Main – CrossFit

Work hard … End the year right!

WARM-UP

20:00

Jump Rope ~ 6 rounds @1:00/0:15

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

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SKILL

10:00

05:00

Bench Press

Warm up to 75% of Body Weight

05:00

Review of WOD Standards

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WOD

Metcon (4 Rounds for reps)

3 rounds @1:00/0:30

Tire Flip

10 yard Sled Push @25/45#

Bench Press @75%(BW)

Kb 1 Arm Carries @35/53#

Record total reps per movement

141229 Monday

Main – CrossFit

Let’s build that butt … A little squat action today … And a Met Con … Strong & Sweaty !!!

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

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STRENGTH

15:00 … Front Squat

05:00 … Warm up to 50%

then … Start clock and …

@0:00 … 5 reps @50% … Rest

@1:15 … 5 reps @60% … Rest

@2:30 … 5 reps @70% … Rest

@3:45 … 3 reps @80% … Rest

@5:30 … 3 reps @80% … Rest

@7:15 … 1 rep @90% … Rest

@9:15 … 1 rep @90%

WORK

05:00

Barbell Row … OTM

5 sets x 5 reps each

*You decide the weight

**Keep Strict Form

SWEAT

AMRAP 15

05 Pull ups

10 Hand Release Push ups

15 Sit ups

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

December 28th

Main – CrossFit

(No Measure)

Squat mobility

SKILL

wod movements

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 burpees

15 wallballs
rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 HSPUs

15 sit ups
rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 sprints (1 sprint = 30 yds)

1 bar muscle up

12/27/14

Main – CrossFit

Warm-up

Frisbee Alternate (No Measure)

Feet in Frisbee, inch warm 20 yds

Plank position walk w/ hands 20 yds forward and 20 yds backward

Sampson Lunge

Mobolize

PVC Shoulders and Hips

Metcon

Metcon (Time)

2 Rounds AFAP

Buy in: 500m Row

5 Power Snatch @ 70% 1RM PS

10 Power Clean @ 70% 1RM PC

15 Back Squat @ 70% 1RM BS

30 Burpees

40 Sit Ups 25/45

Cash Out: 500m Row

Public Service Announement:

Not a Team WOD & Row is NOT part of the rounds, just at the front and back of the WOD :)

Continuous running clock – ONE BAR PER PERSON, change your weights between lifts!

141226 Friday

Main – CrossFit

Start of a new 6 week cycle … Max Effort 1 Reps!!! … Today is the all mighty DEADLIFT !!!

WARM-UP

20:00

Kb 100

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

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SKILL

07:00

Pull ups … 3 sets … Max Reps

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Pull-ups (3 sets x max reps)

STRENGTH

15:00

Deadlift

Work to a 1 rep max

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Deadlift (Work to a 1 rep max)

WORK

20:00

“Just Get It Done”

5 rounds of each couplet:

10 GHD Extensions

10 GHD Sit ups

and

10 BB Press

10 T2B

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141224 Christmas Eve

Main – CrossFit

Back by popular demand … (mainly Coach Hil) … CFHM’s own version of “The 12 Days of Christmas” … Affectionately know as “The 12 Days of CrossFit” … Warm up your vocal chords … You’re singing today!

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm Up

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SKILL

10:00

Review Movement Standards

Practice WOD Movements

Use 60% of which ever of the following

is your weaker lift:

Clean & Jerk OR OH Squats

Vocal Warm Up … “La ~ La ~ La”

MUST SING WHILE PERFORMING WOD TO RX IT !!!

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WOD

30:00 Time Cap

Sung to the tune:

“The 12 Days of Christmas”

“The 12 Days of CrossFit”

“On the first day of CrossFit my true love made me do …

1 Kipping Hand Stand Push Up

“On the second day of CrossFit my true love made me do …

2 Box Jumps (@20/24″)

and

1 Kipping Hand Stant Push Up

“On the third day of CrossFit my true love made me do …

3 Sumo (DL) High Pulls (@60% #)

2 Box Jumps

and

1 Kipping Hand Stand Push Up

Continue in this way …

4 Get ups

5 (Sq) Clean & Jerks (@60% #)

6 Burpee Pull ups

7 Balls a Slammin’ (@20/16#)

8 Goblet Squats (@53/35#)

9 Mountain Climbers

10 Kb Swings (@53/35#)

11 OH SQ (@60% #)

12 Little Pistols (each leg)

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MERRY CHRISTMAS from All the Coaches of CFHM !!!

141223 Tuesday

Main – CrossFit

Speed Day … Move Fast … Develop Explosiveness … Posterior

WARM-UP

20:00

Run Warm up

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

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SKILL

3:00

Pistols … Max Reps

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Pistols (3:00 Max Reps)

SPEED

Speed Deadlifts

05:00 Warm up to 50%(1RM)

07:00 w/Elastics … 10 sets x 2 reps /0:30

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WOD

05:00 Back Squat … Warm up to 80%

Then …

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Metcon (Time)

5 rounds

3 Back Squats @80%

6 Box Jumps

12 Ring Rows

20:00 Time Cap

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141222 Monday

Main – CrossFit

Getting HEAVY this week … Strap it up and Suck it up!
Max Effort today … Last 3 rep exercise in the cycle … Press

WARM-UP

20:00

Barbell Complex

3 rounds

5 Deadlifts

5 Hang Cleans

5 Front Squats

5 Push Presses

Mobility Work

PVC Shoulders & Hips

Burgener Warm up

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SKILL

05:00

Hand Stand Stuff

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STRENGTH

15:00

Press … Strict, No Bouncing!

Work to a 3 rep max

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Press (Work to a 3 rep max)

Front Press, Strict

WOD

15:00

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Metcon (4 Rounds for reps)

4:00 Work /1:00 Rest

Inch Worms (push up & ankle walk)

1 yard = 1 point

3:00 /1:00

1 Arm Kb Swing Pulls @53/35#

1 swing = 1 point

2:00 /1:00

WallBall Shots @20/14#

1 shot = 1 point

1:00 Work

Dubs

If Singles … 5 = 1

1 dub = 1 point

Score Total of each Round

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