Winding up 2013, it’s been an amazing year and we hope that 2014 will be a great year for CF upheaval as well! Here is today’s wod!

-15 min of double under practice or 300 double unders.
-15 min of split jerk practice

MetCon

Partner wod
25 sit-ups
10 overhead box step-ups 45/25 (24″)
25 air squats
10 overhead walking lunges
25 plate to overhead 45/25
(12 min AMRAP)
* alternate exercises – resting partner hold a plank while the “active” partner works…

– 15 minutes of muscle up practice

Again guys it’s getting to be crossfit games open time, so look for the conditioning workouts to start ramping up a bit. We will still be drilling strength of course. The ugly top three movements in the open are snatch 14%, burpees 12% and thrusters 9%. This means if you don’t feel solid in any of these now is the time to DO WORK!

Strength
Deadlift
1×10@60%
1×8@65%
1×7@70%
1×6@75%
1×4@80%
1×3@85%
Based off of 1RM

MetCon
A. 5 min emom burpees 12 reps
B. following a. Go directly into:
10 box jumps 24/20
5 HSPU
20 pistols
4 rounds
*** 20 pull-ups and 100 double unders buyout!

Strength
Front squat
1×10@60%
1×8@65%
1×7@70%
1×6@75%
1×4@80%
1×3@85%

MetCon

50 burpees
50 wallballs
-Then-
3 rounds of
10 pull-ups
10 thrusters 95/65
For time

It’s about time for the crossfit open to roll around! Here are the 14 open movements that have been used in the past few years. We will start practicing!

Strength

Back squat
12 min EMOM
7 reps at 60%

MetCon

7 pull-ups
14 burpees
21 double unders

12 min AMRAP

Good Saturday workouts all around this am!

Skills

Squat clean
Working pause and 3 position cleans.

Muscle up
Working transitions and pulls

Metcon

1.
21 double unders
15 walking lunges front rack 95/65
9 pull-ups
12 min AMRAP

***150 sit-ups

2.
25 wallballs
15 squat cleans 185/115
50 HSPU
15 muscle ups
75 kb swings 53/35
50 pistols
100 double unders
For time

(Shannon’s creation for myself…) did it in 25 min.

Strength
Back squat
1. 20 min to establish 1RM
2. 2×15 at 50% if established 1RM.

MetCon
15 kb swings 53/26#
15 burpees
15 kb swings
400m run
4 rounds for time

Mobility
10 minutes of squat therapy – try to keep your toes straight!

Hope everybody is enjoying the holidays! And who can beat 70 degrees in December? 🙂

Strength

Deadlift
1×10@65%
1×8@70%
1×6@75%
1×4@80%
1×3@85%
1×2@90%
1×1@93%

MetCon

10 pull-ups
15 wallballs
20 push-ups
4 rounds

** 30 boxjump buyout **

Mobility

10 min squat therapy
** try to keep you toes straight! **

I thought I had posted this workout sorry for it being late!

Strength
Push press
Heavy as possible in 10 minutes
-then-
EMOM 7 reps at 65% for 10 minutes

MetCon
10 power cleans 95/65
20 sit-ups
30 double unders
12 min AMRAP

Good work everybody! I was impressed by the improvement in everybody’s snatch today!

Strength
Snatch
2-2-2-2-2-1-1-1-1-1
Progressively increasing weight

MetCon
4 rounds for time of:
8 push press 95/65
16 burpees
24 air squats

Happy Monday guys! Hope everybody got rested up!

Strength
Front squat
2×10@60%
2×10@65%
1×8@70%
1×6@75%
1×20@50%

MetCon
Deadlifts 155/115#
Pull-ups
10-9-8-7-6-5-4-3-2-1
For time

Mobility
-Hamstring stretch banded
-Quad smash with roller

Robin and Lauren getting after it last week!