400M RUN WITH 25/10 PLATE
30 THRUSTERS 135/95
200M RUN WITH 135/95
40 BOX JUMPS 24/18
50 SIT UPS
400M RUN
60 BURPEES
400M RUN
FOR TIME
TEAMS OF 2
DECEMBER 30, 2010
"THE YEAR 2011"
EMOM PERFORM 1 OF THE FOLLOWING
MOVEMENTS UNTIL ALL 34 MOVEMENTS ARE COMPLETE
1. DEADLIFTS 135/95
2. KB SWINGS 50/35
3. C2B PULLUPS
4. CLAPPING PUSHUPS
5. MOUNTAIN CLIMBERS
6. HANG POWER CLEANS 135/95
7. BOX JUMPS 24/18
8. SIT UPS
9. BALL SLAMS
10. HSPU
11. SDHP 95/65
12. BURPEES
13. T2B
14. ALT LUNGES
15. LAT JUMPS
16. THRUSTERS 95/65
17. DBL UNDERS
18. BENCH PRESS 135/95
19. FLUTTER KICKS
20. RING ROWS
21. FRONT SQUATS 135/95
22. KB SNATCHES 35/25
23. BUS DRIVERS
24. GHD SIT UPS
25. OH LUNGES 45/25
26. PUSH PRESS 95/65
27. DIPS
28. KBSP 50/ 35
29. WALL BALL 20/16
30. PUSH UPS
31. G2OH 135/95
32. K2E
33. BRUPEE PULL UPS
34. DBL UNDERS
OBJECTIVE IS 25 REPS PER STATION
EMOM PERFORM 1 OF THE FOLLOWING
MOVEMENTS UNTIL ALL 34 MOVEMENTS ARE COMPLETE
1. DEADLIFTS 135/95
2. KB SWINGS 50/35
3. C2B PULLUPS
4. CLAPPING PUSHUPS
5. MOUNTAIN CLIMBERS
6. HANG POWER CLEANS 135/95
7. BOX JUMPS 24/18
8. SIT UPS
9. BALL SLAMS
10. HSPU
11. SDHP 95/65
12. BURPEES
13. T2B
14. ALT LUNGES
15. LAT JUMPS
16. THRUSTERS 95/65
17. DBL UNDERS
18. BENCH PRESS 135/95
19. FLUTTER KICKS
20. RING ROWS
21. FRONT SQUATS 135/95
22. KB SNATCHES 35/25
23. BUS DRIVERS
24. GHD SIT UPS
25. OH LUNGES 45/25
26. PUSH PRESS 95/65
27. DIPS
28. KBSP 50/ 35
29. WALL BALL 20/16
30. PUSH UPS
31. G2OH 135/95
32. K2E
33. BRUPEE PULL UPS
34. DBL UNDERS
OBJECTIVE IS 25 REPS PER STATION
DECEMBER 29, 2010
"REFRESHER TRAINING"
20 HSPU
400M RUN
40 RING DIPS
400M RUN
60 PULL UPS
400M RUN
80 PUSH UPS
400M RUN
FOR TIME
20 HSPU
400M RUN
40 RING DIPS
400M RUN
60 PULL UPS
400M RUN
80 PUSH UPS
400M RUN
FOR TIME
DECEMBER 28, 2010
25 DBL UNDERS
GOBLET SQUATS 35/25
KTE
BOX JUMPS 24/18
KB CLEANS PRESS (L) 35/25
KB CLEANS PRESS (R) 35/25
20.15.10.5
FOR TIME
GOBLET SQUATS 35/25
KTE
BOX JUMPS 24/18
KB CLEANS PRESS (L) 35/25
KB CLEANS PRESS (R) 35/25
20.15.10.5
FOR TIME
DECEMBER 27, 2010
"SWEAT SHOP"
KB SWING 50/35
PUSH UPS
RING ROWS
BALL SLAMS 25/15
PULL UPS
SIT UPS
JUMP SQUATS
30.20.10
FOR TIME
KB SWING 50/35
PUSH UPS
RING ROWS
BALL SLAMS 25/15
PULL UPS
SIT UPS
JUMP SQUATS
30.20.10
FOR TIME
DECEMBER 20 - 24, 2010
"12 DAYS OF CHRISTMAS"
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 RING PUSH-UPS
6 KTE
7 KB SWINGS
8 BUS DRIVERS
9 RING DIPS
10 THRUSTERS 95/65
11 PULL-UPS
12 BURPEE BOX JUMPS
FOR TIME
GOES JUST LIKE THE SONG
YOUR CHOICE OF ANY 3 MOVEMENT
1 REP OF EACH ON THE MIN
ADD 1 REP EVERY MIN
UNTIL YOU CAN NO LONGER COMPLETE ALL
3 MOVEMENTS THEN
DO 1 LESS. REP EVERY MIN
UNTIL YOU COMPLETE ALL ROUNDS LEFT
LOOKS LIKE THS:
1,1,1 FRIST MIN
2,2,2 SECOND MIN
3,3,3 THIRD MIN
4,4,4 FORTH MIN
IF 10 IS YOUR MAX GO DOWN
9,9,9
8,8,8
7,7,7
UNTIL YOU GET TO 1,1,1
"JINGLE MY K-BELLS"
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME
SPLIT JERK 1-1-1-1-1-1-1 REPS
BACK SQUATS 3-3-3-3-3 REPS
"RANDY"
75 LB POWER SNATCH, 75 REPS FOR TIME.
1 100M SPRINT
2 HIGH BOX JUMPS
3 HSPU
4 CLEAN PRESS 95/65
5 RING PUSH-UPS
6 KTE
7 KB SWINGS
8 BUS DRIVERS
9 RING DIPS
10 THRUSTERS 95/65
11 PULL-UPS
12 BURPEE BOX JUMPS
FOR TIME
GOES JUST LIKE THE SONG
YOUR CHOICE OF ANY 3 MOVEMENT
1 REP OF EACH ON THE MIN
ADD 1 REP EVERY MIN
UNTIL YOU CAN NO LONGER COMPLETE ALL
3 MOVEMENTS THEN
DO 1 LESS. REP EVERY MIN
UNTIL YOU COMPLETE ALL ROUNDS LEFT
LOOKS LIKE THS:
1,1,1 FRIST MIN
2,2,2 SECOND MIN
3,3,3 THIRD MIN
4,4,4 FORTH MIN
IF 10 IS YOUR MAX GO DOWN
9,9,9
8,8,8
7,7,7
UNTIL YOU GET TO 1,1,1
"JINGLE MY K-BELLS"
400M RUN
50 KB SWINGS
400M RUN
40 KB SNATCHES
800M RUN
30 KB SIT-UP
800M RUN
40 KB CLEAN PRESS
400M RUN
50 KB SWINGS
400M RUN
FOR TIME
SPLIT JERK 1-1-1-1-1-1-1 REPS
BACK SQUATS 3-3-3-3-3 REPS
"RANDY"
75 LB POWER SNATCH, 75 REPS FOR TIME.
DECEMBER 18, 2010
"40 SQUARDED"
40 BOX JUMPS 32/24
40 KB SWINGS 70/50
40 LUNGES 45/25
40 GHD SIT UPS
40 BALL SLAMS 25/20
40 BENCH PRESS 135/95
40 K2E
40 DBL UNDERS
2 RFT
TEAMS OF 2, REPS DIVIED HOW EVER
40 BOX JUMPS 32/24
40 KB SWINGS 70/50
40 LUNGES 45/25
40 GHD SIT UPS
40 BALL SLAMS 25/20
40 BENCH PRESS 135/95
40 K2E
40 DBL UNDERS
2 RFT
TEAMS OF 2, REPS DIVIED HOW EVER
DECEMBER 16, 2010
"WHITTEN"
22 KB SWING 70/50
22 BOX JUMPS 24/18
400M RUN
22 BURPEES
22 WALL BALL 20/16
5 RFT
22 KB SWING 70/50
22 BOX JUMPS 24/18
400M RUN
22 BURPEES
22 WALL BALL 20/16
5 RFT
DECEMBER 15, 2010
L KB CLEAN PRESS 35/20
R KB CLEAN PRESS 35/20
PULL UPS
21.15.9
THEN:
50 SQUATS
25 K2E
50 LUNGES 45/25
50 SIT UPS
25 FLUTTER KICKS 4 COUNT
50 LUNGES NO WT
R KB CLEAN PRESS 35/20
PULL UPS
21.15.9
THEN:
50 SQUATS
25 K2E
50 LUNGES 45/25
50 SIT UPS
25 FLUTTER KICKS 4 COUNT
50 LUNGES NO WT
DECEMBER 14, 2010
5 HSPU
10 DEADLIFT 185/115
15 K2E
10 C2B PULL UPS
5 PUSH PRESS 135/95
20 DBL UNDERS
6 RFT
10 DEADLIFT 185/115
15 K2E
10 C2B PULL UPS
5 PUSH PRESS 135/95
20 DBL UNDERS
6 RFT
DECEMBER 11, 2010
SATURDAY WOD AT
CROSSFIT ENFUEGO
"HOPE 4 ADRIC"
GOOD LUCK ALL THE UNTAMED ATHLETES!!!
"ADRIC"
10 DEADLIFTS 225/135
12 BURPEES OVER BAR
OBSTACLE COURSE RUN
10 KB CLEAN PRESS 50/30
12 T2B
OBSTACLE COURSE RUN
3 ROUNDS FOR TIME
CROSSFIT ENFUEGO
"HOPE 4 ADRIC"
GOOD LUCK ALL THE UNTAMED ATHLETES!!!
"ADRIC"
10 DEADLIFTS 225/135
12 BURPEES OVER BAR
OBSTACLE COURSE RUN
10 KB CLEAN PRESS 50/30
12 T2B
OBSTACLE COURSE RUN
3 ROUNDS FOR TIME
DECEMBER 10, 2010
SQUAT JUMPS
PUSH UPS
21.15.9
L ARM KB SWINGS
R ARM KB SWINGS
15.10.5
PULLUPS
HSPU
6.4.2
4 ROUNDS
30 MIN MAX
PUSH UPS
21.15.9
L ARM KB SWINGS
R ARM KB SWINGS
15.10.5
PULLUPS
HSPU
6.4.2
4 ROUNDS
30 MIN MAX
DECEMBER 8, 2010
"SOMETHING BAD"
THRUSTER 45/35
BALLSLAMSSLAMS 25/15
KB SWINGS 35/25
PRESS 45/35
DBLUNDERS
1MIN EACH MOVEMENT
1 MIN RECOVERY
4 ROUNDS
THRUSTER 45/35
BALLSLAMSSLAMS 25/15
KB SWINGS 35/25
PRESS 45/35
DBLUNDERS
1MIN EACH MOVEMENT
1 MIN RECOVERY
4 ROUNDS
DECEMBER 7, 2010
30 WALKING LUNGES
20 PULL UPS
50 BOX JUMPS 24/18
25 RING DIPS
20 K2E
30 KB SWINGS 70/50
30 SIT UPS
20 DB THRUSTERS 35/25
25 BACK EXT
30 WALL BALLS 20/16
3 ROPE CLIMB ASCENTS
30 DBL UNDERS
20 PULL UPS
50 BOX JUMPS 24/18
25 RING DIPS
20 K2E
30 KB SWINGS 70/50
30 SIT UPS
20 DB THRUSTERS 35/25
25 BACK EXT
30 WALL BALLS 20/16
3 ROPE CLIMB ASCENTS
30 DBL UNDERS
DECEMBER 6, 2010
5 HSPU
10 WALL BALLS 20/16
20 DBL UNDERS UNBROKEN
AMRAP IN 10MIN
2 MIN RECOVERY
THEN
AMRAP IN 10MIN
10 WALL BALLS 20/16
20 DBL UNDERS UNBROKEN
AMRAP IN 10MIN
2 MIN RECOVERY
THEN
AMRAP IN 10MIN
DECEMBER 4, 2010
"TAG TEAM"
100 DBL UNDERS (BETWEEN TEAM)
200M SPRINT EACH
THEN:
3 HSPU
5 BURPEES
7 RING PUSH UPS
5 BOX JUMPS 36/24
3 C2B PULL UPS
WHILE PARTNER IS DOING KB SWINGS 50/35
WOD IS DONE WHEN A TOTAL OF
400 KB SWINGS ARE COMPLETE
TEAMS OF 2 ATHLETES
100 DBL UNDERS (BETWEEN TEAM)
200M SPRINT EACH
THEN:
3 HSPU
5 BURPEES
7 RING PUSH UPS
5 BOX JUMPS 36/24
3 C2B PULL UPS
WHILE PARTNER IS DOING KB SWINGS 50/35
WOD IS DONE WHEN A TOTAL OF
400 KB SWINGS ARE COMPLETE
TEAMS OF 2 ATHLETES
DECEMBER 2, 2010
"EDGE"
6 SDHP
6 PUSH PRESS
6 BACK SQUATS
6 BENT OVER ROWS
6 PUSH UPS (HANDS & FEET OFF THE GROUND AT THE TOP)
6 ROUNDS @ 65/45
THEN:
12 POWER CLEANS 115/75
25 T2B
25 BOX JUMPS 24/18
12 MUSCLE UPS
25 PUSH PRESS 115/75
25 PUSH UPS (HAND RELEASE AT THE BOTTOM)
12 THRUSTERS 115/75
25 PULL UPS
25 BURPEES
100 DBL UNDERS
6 SDHP
6 PUSH PRESS
6 BACK SQUATS
6 BENT OVER ROWS
6 PUSH UPS (HANDS & FEET OFF THE GROUND AT THE TOP)
6 ROUNDS @ 65/45
THEN:
12 POWER CLEANS 115/75
25 T2B
25 BOX JUMPS 24/18
12 MUSCLE UPS
25 PUSH PRESS 115/75
25 PUSH UPS (HAND RELEASE AT THE BOTTOM)
12 THRUSTERS 115/75
25 PULL UPS
25 BURPEES
100 DBL UNDERS
DECEMBER 1, 2010
"ABS DAY AFTER"
30 DBL UNDERS UNBROKEN
10 F2B
20 BALL SLAMS 25/20
10 V UPS
20 PUSH UPS
30 FLUTTER KICKS
4 RFT
30 DBL UNDERS UNBROKEN
10 F2B
20 BALL SLAMS 25/20
10 V UPS
20 PUSH UPS
30 FLUTTER KICKS
4 RFT
NOVEMBER 30,2010
"CAN'T SIT ON THE POTTY"
200M UNEVEN CARRY 25PLATE,50KB/10PLATE,35KB
200M WALKING LUNGES
200M SPRINT
200M UNEVEN CARRY 25PLATE,50KB/10PLATE,35KB
200M WALKING LUNGES
200M SPRINT
THEN:
7 MUSCLE UPS (21 PUL UPS & DIPS)
21 BURPEES
5 ROUNDS
30 MIN MAX
CASH OUT 200 ABMAT SIT UPS
200M UNEVEN CARRY 25PLATE,50KB/10PLATE,35KB
200M WALKING LUNGES
200M SPRINT
200M UNEVEN CARRY 25PLATE,50KB/10PLATE,35KB
200M WALKING LUNGES
200M SPRINT
THEN:
7 MUSCLE UPS (21 PUL UPS & DIPS)
21 BURPEES
5 ROUNDS
30 MIN MAX
CASH OUT 200 ABMAT SIT UPS
NOVEMBER 29,2010
KB SNATCH(R) 50/35 15.12.9.6.3
GHD SIT UPS 30.25.20.15.10
HSPUS 15.12.9.6.3
BOX JUMPS 24/18 30.25.20.15.10
KB SNACTH(L) 50/35 15.12.9.6.3
DBL UNDERS 30.25.20.15.10 UNBROKEN
BURPEES 15.12.9.6.3
FOR TIME
CHALLANGE OF THE WEEK
G2O 115/65 ^LB
(10!)=10.9.8.7.6.5.4.3.2.1
KB SWINGS 50/35
10 EACH ROUND
PUSH UPS (LIFT HANDS AT THE BOTTOM)
10 EACH ROUND
DBL UNDERS (UNBROKEN)
50.45.40.35.30.25.20.15.10.5
FOR TIME AND MAX G2O
GHD SIT UPS 30.25.20.15.10
HSPUS 15.12.9.6.3
BOX JUMPS 24/18 30.25.20.15.10
KB SNACTH(L) 50/35 15.12.9.6.3
DBL UNDERS 30.25.20.15.10 UNBROKEN
BURPEES 15.12.9.6.3
FOR TIME
CHALLANGE OF THE WEEK
G2O 115/65 ^LB
(10!)=10.9.8.7.6.5.4.3.2.1
KB SWINGS 50/35
10 EACH ROUND
PUSH UPS (LIFT HANDS AT THE BOTTOM)
10 EACH ROUND
DBL UNDERS (UNBROKEN)
50.45.40.35.30.25.20.15.10.5
FOR TIME AND MAX G2O
NOVEMBER 27,2010
50 DBL UNDERS
5 BOX JUMPS 40/32
20 KB SWINGS 50/35
100M SPRINT
10 WALL BALL 20/16
10 PULL UPS
10 BENCH PRESS 135/85
10 GHD SIT UPS
10 BURPEES
5 HSPU
5 G2O 155/95
AMRAP IN 25 MIN
5 BOX JUMPS 40/32
20 KB SWINGS 50/35
100M SPRINT
10 WALL BALL 20/16
10 PULL UPS
10 BENCH PRESS 135/85
10 GHD SIT UPS
10 BURPEES
5 HSPU
5 G2O 155/95
AMRAP IN 25 MIN
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