Sweat Factory CrossFit WOD Blog

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