Thursday- New Years Day!

WOD:
In teams of three, with one person running 200 meters at all times, complete as many rounds and reps as possible in 20 minutes of:
15 Dumbbell/KB Push Press
15 Box Jump Overs

Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time.

Tuesday

“Don’t you dare let somebody else’s jealousy stop you from going after what is in your heart to do! Don’t use their judgment as a reason to shrink back or quit. Those people have been put in your life to strengthen your resolve and to push you closer to your destiny.
You and I are people who are not supposed to shrink back. You are part of an entire community of people who have made decisions to do something different, to be authentic, to be set apart, to go after their dreams. So even when you are being judged and criticized, know that you are not alone!
Don’t Let Jealous People Rob Your Success

WOD:
A. Kipping skill work
B. 4 rounds for time:
10 kipping pullup
10 box jump (20,24)
10 kipping toes-bar

Monday

This will be our last ‘de-load’ week with less high intensity work and more skill development with gymnastics and strength sprinkled in. There will be programming for December 27- Jan 3, and then our new cycle begins on Monday, Jan. 5, 2015, prepping for the CF open which begins Thurs. Feb. 26!

WOD:
A. Three sets of:
Deadlift x 6-8 reps @ light-moderate load (45-65%)
Rest 60 seconds
Wall/Box Climbs x 2-4 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Accumulate Handstand hold against wall for 5 minutes
Each time you break, perform 10 V-ups

Friday

Check out these at home WODs to stay moving this holiday season!

Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged to take that time off from the gym.
You should continue to be active -
run, row, ski, snowboard, get outside and do something fun –
but a short mental break will be extremely beneficial heading into the next 8 weeks of preparation for the Open. There will be programming for December 27- Jan 3, and then our new
cycle begins on Monday, Jan. 5, 2015.

Thursday- Merry Christmas

Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged
to take that time off from the gym.
You should continue to be active -
run, row, ski, snowboard, get outside and do something fun –
but a short mental break will be extremely beneficial heading into the next 8 weeks
of preparation for the Open.
There will be programming for December 27- Jan 3, and then our new cycle begins on Monday, Jan. 5, 2015.

Wednesday

WOD:
12 Days of Christmas- 2-3 person teams,
Only 1 partner working at a time complete:
1 HSPU
2 Ring Dips
3 Cleans @ 95/135#
4 Pistols (alternating legs) scale to KB goblet squats
5 burpees
6 Wallballs
7 toes-bar
8 russian KB swings (35,53)
9 Box jumps 24/30
10 KB ground-overhead alternating arms (same weight as swing)
11 Chest-bar pullups
12 front rack lunges with 95/135#

workout runs through just like the song, 1 hpsu, then 2 dips, 1 hspu, 3 cleans 2 dips, 1 hspu… etc until finishing with 12 lunges and working back down the ladder to 1.

Tuesday

WOD:
2 person teams (3 if needed)

4 ROUNDS:
10 toes-bar
10 Ring Push Ups
10 deadlifts (185,275) ~60-65% of 1rm

1 person performs 10 toes-bar, then tags partner to complete same work… 1 person performs 10 ring pushups, then tags partner, 1 partner performs 10 deadlifts then tags partner, continuing through 4 rounds total.

Monday

“We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush. Quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.”
7 Ways to Make Yourself More Coachable

WOD:
A. For QUALITY
TABATA Hollow Body Hold
Rest 2 minutes
TABATA Superman Hold

B. PRACTICE for 10 minutes:
Max Height Box Jump