Tuesday 1.1.13

Maya, 12 years old, doing sprint repeats with 20# vest.

Run
5 miles, moderate - not for time.

Monday 12.31.12

Rap.

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 115/80

15 TTB

4.  GOAT TRAINING
Pick one of the following (A, B, or C), base on greatest weakness...
A.  Handstand Push ups
OTM x 14
5 HSPU - rings, elevated, kipping or strict

B.  Handstand Walking
OTM x 14
10M Handstand Walk

C.  Overhead Strength
OTM x 14
6 Push Press

Christmas Week

Dan Camp, SPP, Andrew G.

This is a lower volume week by design - don't destroy it's intent by doing a bunch of extra stuff.

Monday
1.  Snatch 3x1 at 80%
2.  10 x 1 Front Squat
3.  2K Row at 1 minute slower than PR

Tuesday
Merry Christmas
Rest Day

Wednesday
Rest Day

Thursday
1.  Clean and Jerk 5x1 across
2.  Back Sqaut, 3 rep heavy - not max
3.  3 RFT:  12 Thrusters (115/80), 6 Muscle ups

Friday
Rest Day

Saturday
1.  AMRAP 8: 10 wall balls (30/20), 10 BJ (30/24), 10 TTB
rest 12 minutes
2.  3 RFT: 7 Deads (315, 225), 400m Run

Sunday
Rest Day

Sunday 12.23.12

Brian Kichton

Rest Day

Montoya's 195# Snatch Complex - 25 lbs over bodyweight.

Saturday 12.22.12

"Victoria"
5 RFT:
10 Thrusters, 95/65
14 BJ, 24/20
12 SDHP, 95/65
12 Burpees
27 KBS, 53/35

Victoria was a teacher for 5 years.
The tragedy happened in room 10.
She was killed on 12-14-12.
She was 27 years old.
She was a CrossFitter and a true Hero.

Friday 12.21.12

 

1.  Front Squats
10 x 1, OTM -across.

2.  Up Ladder 8

In eight minutes climb as high as possible, adding 1 rep to each movement each round.
Power Clean
Front Squat
Jerk

Dudes:  185
Chicks: 135
Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  

  

3.  Goat Training

Pick TWO of the following, based on greatest weakness...

A.  Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80

B.  Overhead Squats
5 x 2 reps, moderate - not for time.

C.  Ring Dips
60 reps for time

D.  Rope Climbs
10 x 15' Rope Climbs for time

E.  L-Sits
10 RFT:  12 seconds of L-sit hold

F:  Toes To Bar
10 RFT: x 6 unbroken reps

Competitor's Competition WODs

Early Christmas Present....

We are announcing 4 of the WODs - There will be more, but here is something to munch on during the holidays.

1.  Clean and Jerk Ladder
Men start at 225 and go up by 10 lbs every minute.
Women start at 155 and go up by 5 lbs every minute.

2.  Muscle ups
30 reps for time

3.  AMRAP 3 of:
2 Deads 385/265
2 Free Standing HSPU - No wall.  Start at the top at full extension.  Head touches at bottom, control and full extension at the top.

4.  3 RFT:
4 Power Snatches 165, 115
12 Pistols (6/side)
20 Toe to Bar

Thursday 12.20.12

Becca.

1.  Snatch Complex
3 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS
1 set consists of 4 reps total.  Work up to a max set without dropping the bar.  Post all three scores.

2.  15-12-9-6-3 of:
Power Snatch, 115/80
Barbell Burpee

3.  Goat Training
Pick two of the following, base on greatest weakness...
A.  Box Jumps
For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders
For time:  10 x 20 unbroken reps

C.  Rowing
For time:  3 x 500m, OT3M

C.  Running
For time:  4 x 400m, OT3M

D.  Strength
Deadlift 3-10-10

Wednesday 12.19.12

Three (3) wods will be announced on Friday.

Check out CompetitorsCompetition.com for updates.

Rest Day.

New Title Sponsor for the Competitors Competition - KillCliff

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Tuesday 12.18.12

Ali L.

1.  Clean and Jerk
1 RM

2.  Front Squat 
5x2, OTM

3.  GOAT TRAINING

Pick one of the following (A, B or C), base on greatest weakness...

A.  C2B Pull ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max) or max rep Pistols

Even:  10 C2B

B.  Muscle ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max) or max rep Pistols

Even:  4-5 Muscle ups

C.  Upper body Pulling Strength

OTM x 20

Odd:  4 Squat Cleans (climb to a max) or max rep Pistols

Even:  3 Weighted Strict Pull ups or 10 KBS, 88/70