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FITNESS & AIM

A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Fitness: Handstand holds, Wall Climbs, Kipping Pull-Ups, Muscle-Up progressions, L-Sits, Toes to Bar, etc… Aim: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. “Over the River and Through the Woods….”#teamtuesday

This team WOD will have you traveling all around the BOX with your teammate(s) caroling and hammering through a killer chipper designed by Santa’s naughty elves! Whether you’ve been naughty or nice, get yourself down to the BOX and keep your training on track this last week before Christmas! Have some extra fun and wear your Santa cap, or other holiday inspired attire!

Pair up with 1-2 of your buddies and complete the following chipper: FOR TIME:

Buy-in 100 DU/300 Singles/each – ALL PARTNERS COMPLETE BUY-IN TOGETHER

100 Pull-ups (Teams of 2) (150 Teams of 3)
400 M Run- Partners – Sing Jingle Bells
160 Air Squats (Teams of 2) (240 if Team of 3)
200 M Sprint
80 Hand Release Push Ups (Teams of 2) (120 Teams of 3)
400M Run – Sing Frosty the Snowman
120 KBS (Teams of 2) (180 Teams of 3)
200M Sprint
60 Handstand Pushups (90 if teams of 3)
400M Run- Sing Winter Wonderland
40 Burpees (60 if teams of 3)

35 minute time cap. Score is TIME or Reps completed in 35 minutes.

The buy-in and runs must be completed together. Other elements are completed by all partners simultaneously, but can be split as desired. Partners CANNOT move to next element or run until all reps are completed. Run together and do not start next element until all partners are back from the run. Sing Christmas Carols as you roll! OK…. so singing is optional, you can sub a song you know or love, or be a Scrooge and skip it, but being able to talk or sing while running is a great way to ensure a good sustainable pace so have some fun and give it a try! -Courtesy of CFOIB Intern Laura C.

SPORT

A. Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C. Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds

D. Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 10 reps @ 3111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B. Three rounds for time of:
10 Burpees
10 Box Jumps
300 Meter Run

AIM

A. Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

B. Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

SPORT

A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

C. Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders

This is the benchmark WOD that started the Crossfit phenomenon. It’s a topic of conversation when you meet a fellow Crossfitter. It’s one of the few WODs that will make you contemplate taking a rest day. This WOD is feared by many & revered by none. It’s the bane of many Crossfitter’s existence…………….

Brought to you by CrossFit OIB Intern Jody Bland

WOD

In the short video below Crossfit founder Greg Glassman explains how this WOD was developed & how benchmark WODs came to be known as the Girls.

*Warning contains explicit language

Steve S.

FITNESS

In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.
*Perform a total of four sets*

(35 minutes, 2000M row, 1600M run & a LOT of DUs).

AIM

In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.
*Perform a total of four sets*

(35 minutes, 2000M row, 1600M run & a LOT of DUs).

SPORT

A. Three sets, not for time, of:
Unbroken Muscle-Ups x 4-8 reps
Unbroken Double-Unders x 40-50 reps
Unbroken Strict Handstand Push-Ups x Max reps

B. For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

C. 3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .
For time:
55 Pull-Ups (ladies – 40 pull-ups in sets of 5)
Row 1000 Meters
Score separately:
954 Meters, 5:03

Pistols require a great deal of ankle flexibility. If you've got the depth down (as seen with Jordan above) but still have difficulty keeping your heels in contact with the ground on the accent, in practice place a 2.5lb plate under your heel to increase ankle mobility. If you're still working to develop the depth (like Liz) try placing a box behind you as a target and/or stand on a short box so that the extended leg has more room to drop. As always, practice makes perfect.

FITNESS

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds

Coach’s Note: Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

AIM

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds

Coach’s Note: Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

SPORT

Active Recovery Day