Christmas Break Gymless WODs

I hope you all are enjoying your time at home. With all the delicious food around the house I thought I would post some WODs to help keep the pounds off. Some of these may require a jump rope or pull-up bar. Most of these only require your body and some motivations.

• Murph: run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (partitioning bodyweight stuff OK)
• Griff: run 800m, run 400m backward, run 800m, run 400m backward
• Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are situps, the third 8 intervals are pushups, and finally, the last 8 intervals are squats. There is no rest between exercises.
• Annie: 50-40-30-20-10 reps of: double-unders situps
• 150 burpees for time
• 1 round Tabata sprints (hills if possible) 1 round Tabata bottom-to-bottom squats (Rachel likes these!) There is no rest between exercises
• Run 5k , but every 2:00 do 20 pushups and 20 squats.
• 5 rounds of: 100 squats 20 lunges 35 pushups
• 2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00
• Bodyweight Fran: 21-15-9 reps of: burpees pullups
• Deck of Cards
• Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck: Hearts - pushups Diamonds - burpees Spades - situps Clubs - squats Jokers - Run 1 mile
• 400m walking lunge

Here are some endurance challenges for if you eat lots of food and feel guilty:

• Burpee Mile: Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700-800 burpees and 75-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile.
• Painstorm XXIV: Run 100m 50 burpees Run 200m 100 pushups Run 300m 150 walking Run 400m 200 squats Run 300m 150 walking Run 200m 100 pushups Run 100m 50 burpees
• Triple Murph: Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions. Third Murph is partitioned 5/10/15.

Enjoy!

Food

A Kopion CrossFit dinner party was held sunday night, the few in attendance were treated to a delicious meal. The menu consisted of chicken wrapped in maple smoked bacon, sweet potatoes sauteed with spices and mushrooms, and a spinach salad with avocado, pecans, red onion, and cucumber.

Tuesday 12/14

Time for another revisit of a WOD from earlier this semester. The challenge for this WOD was to beat Grandmaster Boch's time and everyone stepped it up in response. This WOD is meant to be a sprint, with all the work done without stopping. Matt F, aka black(neck)beard, flew through this WOD, moving 275 pounds around like it was a pillow or a member of a visiting hockey team. We finished with a delightful set of bottom to bottom tabata squats.

Also, congratulations to Danny Pyne for completing his first bar muscle up on tuesday! Pyne has put in a lot of work, first learning the kipping pull up, and now putting together the pieces for a complete muscle up. Great work Pyne!

WOD:

5 Rounds for Time

5 Dead lift 275/135#

10 Burpees

Rest 10 min

Bottom to Bottom Tabata Squats

Monday 12/13 "The Revisit"

Its time to see how well our training has paid off. This week we will revisit a few WODs that we did earlier this year. Im sure we will see some lower times, as we have already experienced tangible gains in the areas of flexibility, cardiovascular endurance, and strength.

WOD:

For time complete,

500m Row

25 wall ball 20#

50 sit ups

25 squat cleans 45#

50 box jumps

25 games style push ups

500m row

12/11 Dr. Walters

For those of you who did not wake up Saturday morning for the WOD you missed out. The biggest celebrity on campus, Dr. Walters, graced us with his presence Saturday morning. We did two short workouts that left everyone in a state of shock. 

WOD 1: 3 RFT: 12 Deadlift (250#), 6 HSPU, run 400m

WOD 2: 10 RFT: 3 Thruster (135#), 2 lateral burpees over the bar

This was a great Saturday morning WOD. If you have time during the last week of finals we will be going at the usual time Monday through Thursday. Times are below

Squat day 12/7

After a nice warmup of 21-15-9 medball cleans and push ups, it was time to hit some heavy back squats. This workout was not for time, but rather total load. Results are below:

Monday 12/6

It's the last week of classes, the stress from essays, the last projects of the semester, and upcoming finals are mounting. What better way to release that stress than to CrossFit! Especially when a lovely lady named Cindy shows up to brighten your day!

Pre WOD:

500m Row for PR

WOD:

"Cindy"

20 min AMRAP

5 pull ups

10 push ups

15 squats

Chris Spealler did 38 rounds, and 24 with a 20 pound vest! We have some work to do!

Evidence here.

Kill My Legs Friday.

Found some sandbags in the wrestling room, put em to use today. Feel the burn!

WOD:

15 min AMRAP

5 strict pullups

10 each leg, overhead lunge with sandbag

25 front squats w sandbag

Times:

Double Down Thursday 12/2

December second = double WODlet.

WOD I:

15-12-9

Push Press 75#

Lateral Burpees over bar

WOD II:

30-20-10 Wallball 20#

1 - 2 - 3 Lap run on upstairs track

Times:

POOL DAY WEDNESDAY!

Another wonderful Wednesday in the pool. Oh, how we love pool day wednesdays.

WOD:

10 rounds for time

Swim 25m

7 pool muscle ups

Swim 25m

Dive 12ft 3 times

Every two rounds complete 1 minute plank.

Times:

Tues 11/30

Pre WOD:

3 rounds

20m bear crawl

20m duck walk

15 dips

3x4 heavy back squat

WOD:

5 rounds for time

7 front squat 135#

10 K2E

15 push ups

Times:

Monday 11/29

Single Modality Monday!

From the CrossFit mainsite, Nov. 29, 2010

WOD: With a continuously running clock,

Run 1600m

Rest 3 min

Run 1200m

Rest 2 min

Run 800m

Rest 1 min

Run 400m

Times:

Wayy behind.

Sorry for the lack of posts, I just upgraded from this fine machine. Get ready for a glut of WOD posts!