Sweat Factory CrossFit WOD Blog: December 2013

Friday 01/03/14

SKILL:

Deadlift follow Wendler

WOD:
For Time

Run 800m

15 Ring Dips

15 KBS
-53/35

Run 400m

20 Ring Dips

20 KBS
-53/35

Run 200m

25 Ring Dips

25 KBS
- 53/35

Thursday 01/02/14

Skill:

EMOM for 5 min

-2 hang squat cleans @ 70%

WOD:

4 RFT

10 Burpees

10 Wall balls

-20/14

Tuesday 12/31/13

Skill:

BenchPress

-Follow Wendler

WOD:

For time:

9 Ground to Overhead

-RTG 135/95 RX 115/75

3 Burpee over the bar

400M Run

6 Ground to Overhead

6 Burpee over the bar

400M Run

3 Ground to Overhead

9 Burpee over the bar

400M Run

Monday 12/30/13

Skill:

Back Squat
-Follow WEndler

WOD:

"Cindy"

20 Min AMRAP

5 Pull UPs

10 Push Ups

15 Air Squats

Saturday 12/28/13

SKILL:

Shoulder press

-follow Wendler

WOD:

Partner WOD

2 Rounds for Reps

One person works for 1:00 while the other person rests. Each person will do each exercise twice.

Power Cleans

-95/65

Burpees

Shoulder to OH

-95/65

Sit Ups

Friday 12/27/13

SKILL:

Deadlifts
-follow Wendler

WOD:

3RFT

30 KBS
-53/35

15 Pull Ups

Thursday 11/26/13

SKILL:

Turkish get ups
-5x3 working up to a heavier weights

WOD:

10M AMRAP

3 HSPU

10 Deadlifts

-RX 185/135

RTG 225/165

Tuesday 12/24/13

Skill :
BenchPress
Follow Wemdler

WOD:

Wave your toes in the air like you just don't care!

8 Min AMRAP

Increasing by reps 2 each round
2-4-6-8-.......

Snatch
-RTG 95/65 RX 75/45

Toes to rings

Skill:
Back Squat follow Wendler

WOD:

"The 12 WODs of Christmas"

FOR TIME:
Complete this list IN ORDER, using only ONE BAR for every applicable exercise. RX Weight for MEN = #95 / RX Weight for WOMEN = #65. Scale as needed.

On the 1st WOD of Christmas, my Coaches gave to me… …1x Dead Lift.

On the 2nd WOD of Christmas, my Coaches gave to me… …2 x Hang Cleans and

…1 x Dead Lift.

On the 3rd WOD of Christmas, my Coaches gave to me… …3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 4th WOD of Christmas, my Coaches gave to me… …4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 5th WOD of Christmas, my Coaches gave to me… …5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 6th WOD of Christmas, my Coaches gave to me… …6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 7th WOD of Christmas, my Coaches gave to me… …7 x KBS ( 53/35)

…6 x Pull uUps

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 8th WOD of Christmas, my Coaches gave to me… …8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Clean

…1 x Dead Lift.

On the 9th WOD of Christmas, my Coaches gave to me… …9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squat

…2 x Hang Cleans and

…1 x Dead Lift.

On the 10th WOD of Christmas, my Coaches gave to me… …10 x Lunges

…9 x Slam Ball

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jump

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Clean and

…1 x Dead Lift.

On the 11th WOD of Christmas, my Coaches gave to me… …11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

On the 12th WOD of Christmas, my Coaches gave to me… …12 x Double Unders

…11 x Wall Balls

…10 x Lunges

…9 x Slam Balls

…8 x Sit Ups

…7 x KBS

…6 x Pull Ups

…5 x Box Jumps

…4 x Shoulder Presses

…3 x Front Squats

…2 x Hang Cleans and

…1 x Dead Lift.

Friday 12/20/13

Skill:

Dead Lift
Follow Wendler

WOD:

Fast and Furious

7 min AMRAP

7 Wall balls
-20/14 RTG 11'/10'

7 Pull Ups

Thursday 12/19/13

Skill:

Squat Snatch 5 x 3

WOD:
SFC Bench mark WOD" Kevin"

15 min AMRAP

21-15-9

Deadlift
-185/135

DU or SU of
-63/45/27

Box Jumps
-24/20

Then as many 200M sprints as possible.
with time left

Score is the amount of 200M sprints done

Wednesday 12/18/13

Skill:
Max effort : 1 mile Run

WOD: Clint's Birthday WOD

"The SUCK"

100 Thrusters
-95/65

with 5 burpees done on the top of every minute.

This can be done as a 2 person team or scaled to half. If you enjoy the SUCK knock it all out by yourself.

Tuesday 12/17/13

Skill:

Bench Press
Following Wendler

WOD:

Dipsy Doodle

Five sets for max reps of Ring Dips

In 60 seconds, complete 5 hang cleans
RTG 135/95 RX 95/65
and then as many reps as possible of Ring Dips

Rest 60 seconds between sets

Monday 12/16/13

Skill:

Back Squats
Following Wendler

WOD: Benchmark Monday

Angie
each exercise must be finished before moving to the next one

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Saturday 12/21/13

Skill:
Shoulder Press
Following Wendler

"Run like you have OJ's glove"
WOD:
FOR TIME

400 meter run
20 burpees
20 v-ups
800 meter run
15 burpees
15 v-ups
1600 meter run
10 burpees
10 v-ups

Saturday 12/14/13

SKILL:

Shoulder press:follow Wendler

WOD:

For max reps:

One minute of Spartan push ups

One minute of Butterfly sit ups

One minute of Wall balls

One minute of Goblet squats
- KB 53/35

then 45 seconds of each movement;

then 30 seconds of each movement;

then finish with 15 seconds of each movement.

(The entire workout should take you exactly 10 minutes. Keep a running total of and report your completed reps.)

FRIDAY 12/13/13

SKILL:

Deadlifts: follow Wendler

WOD:

Tabata

20 seconds of work and 10 seconds of rest:

8 alternating rounds of dead lifts (60% of 1 RM)
-and
1 arm KB snatches
-53/35 switching arms every round

Thursday 12/12/13 Team WOD

Skill:
Snatch balance

5x5 adding weight each set
( first 2 sets are warm up and work on form)

WOD:

In teams of three, with only one person working at a time, complete the following as quickly as possible:

800M Slam Ball Relay Run
( passing the ball person to person while running)
-20/10

200 Alternating Reverse Lunges w/Plate Overhead
- 45/25 lbs

200 Sit Ups

200 Push ups

800M Slam Ball Relay Run

-20/10

Wednesday 12/11/13

SKILL:

10 min EMOM
( even minutes do single unders on odd minutes do double unders)

WOD:

For time

50 Cleans from the hang
-doing 3 burpee box jumps at the top of each minute

Tuesday 12/10/13

SKILL:

Bench press: follow Wendler

WOD:

5RFT

5 Burpees Over Barbell

7 Front Squats
-RTG155/105 RX 135/95

9 Chin to bar
-RTG Chest to Bar Pull-Ups

MONDAY 12/09/13

SKILL:
Back squats : follow Wendler

WOD:

"Helen"

3RFT

400M

21 KBS 53/35

12 Pull ups

Saturday 12/07/13

SKILL:
Over head Press
-Follow Wendler

WOD:

4RFT

400M Sandbag carry
-45/25

20 Step ups with sandbag
-24/20

20 Ground to overhead with sandbag

400M Sandbag carry

10 Step ups with sandbag

10 Ground to overhead with sand bag

400M Sandbag carry

Friday 12/06/13

SKILL:

Deadlift
-follow Wendler

WOD:

"Tears of a spider monkey"

5 RFT

20 Shoulder press
-75/45

20 Overhead squats
-75/ 45

( RTG for this WOD is 7 RFT)

Thursday 12/05/13

Skill:

Snatch from the hang
-3x5 adding weight each set ,

WOD: Members WOD Day

"Nasty Noee's WOD"

50 sit ups
-RTG with 10lb weight

50 push ups
-RTG with 25lb weight

50 slam balls
-20/10

50 Unbroken single unders

Wednesday 12//04/13

SKILL:

-EMOM until unable to do allotted sprints in minute
-15M Sprint; add another 15M sprint each additional minute

WOD:

EMOM for 10 min

3 Thrusters starting at
RTG 75/55 RX 55/35

-add 10lbs each additional minute; if unable to keep adding weight stay at weight you can do for 3 reps

Tuesday 12//03/13

SKILL:
-Bench press: follow Wendler

WOD:

3 RFT

5 Clean and Jerk
-RTG 135/95 RX 115/85

10 Box jumps
- RTG 30/24 RX 24/20

15 Toes to bar

Monday 12/02/13

SKILL:
Back squat: follow Wendler

WOD:
Benchmark Monday

"Karen"

150 Wallballs
-For Time