Warmup
CrossFit Warmup

WOD

1st
Deadlift 5-5-5

2nd
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400meters

Finish
30 Hang Snatches (full Squat), 45lb

***Christmas Party Tonight!!!  At the Jewel Box on Green St. (The old Block 5).  7:30pm to ?***

Warmup
As Needed

WOD
“Tommy V”
For time:
115lb Thruster, 21reps
15ft. Rope Climb, 12ascents
115lb Thruster, 15reps
15ft. Rope Climb, 9ascents
115lb Thruster, 9reps
15ft. Rope Climb, 6ascents

Dave is leaving!!!  Dave S. is leaving the CFCM family as he moves on to bigger and better things.  We will all miss him, as his hard work and dedication has inspired us all.  Although, our times will all look a little faster now.   

Warmup
Jump Rope, 5min

WOD
AMRAP in 20min of:
15 Box Jumps, 20″
12 SDHP, 75lb
9 Ring Dips

Finish
3 rounds of:
max rep toes to bar

or

50 Knees to Elbows

On January 2nd we will be starting our CFCM Paleo Challenge.  Check out the link for more details.  http://cfcmpaleo.wordpress.com/

Warmup
CrossFit Warmup

WOD

1st
Squat 5-5-5

2nd
“Tabata by Death”
Alternate Deadlifts and Burpees
Deadlift, 275lbs/155lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Finish
3rounds of:
Max hold L-sits

Warmup
3rounds of:
10 Burpees Box Jumps
Samson Stretch

WOD

1st
Row 1000meters at 85% effort
Rest 1min
Row 1000meters at 95% effort

2nd
For time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40 Steps
15 Pullups
15 Ab Mat Situps
Walking Lunge, 40steps
12 Pullups
12 Ab mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab mat Situps

Finish
Turkish Getup, 10reps each arm
***Pick your own weight

http://www.crossfit.com/cf-info/excercise.html#KBs

Warmup
3rounds of:
10 pullups
10 wallballs
10 knees to elbows

WOD

1st
Push Jerk 3-3-3

2nd
“Nancy”
5 rounds for time of:
400 meter run
95lb Overhead Squat, 15reps

Finish
3rounds of:
10 Second Frog Stand Hold
http://www.youtube.com/watch?v=Vp86vFUlV84

Rest Day/Make up Day/Skill Development

Warmup
CrossFit Warmup

WOD

1st
Power Clean 3-3-3-3-3

2nd
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Finish
3rounds of:
max rep muscle ups
rest as needed between rounds

***If you can not yet do muscle-ups, work on the progression.

Warmup
Run 1mile

WOD
3 Rounds for time of:
20 Kettlebell Swings 1.5 Pood
20 Squat Cleans, 75lbs
20 Burpees
20 Hang Power Snatches, 75lbs
20 Double Unders
1 minute rest

OR

Make it a team WOD with teams of 2:
3 rounds for time of:
40 Kettlebell Swings, 1.5Pood
40 Squat Cleans, 75lbs
40 Burpees
40 Hang Power Snatches, 75lbs
40 Double Unders
1 minute rest

Warmup
4 rounds of:
Walking Lunge, 10 Steps
Burpees, 10reps

 WOD

1st
Overhead Squat 5-5-5

2nd
10 rounds for time of:
10 Pull-ups
10 Ring dips

Finish
3 rounds of:
10 GHD situps
10 Back Ext.

Warmup
30 Pushups
30 Back Ext
30 Situps
30 Air Squats
30 Box Jumps

WOD

1st
Bench Press 5-5-5

2nd
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Finish
Double Unders
20sec on, 10sec off (x6)

Warmup
3 rounds of:
3 Handstand Pushups
6 Burpees
9 Knees to Elbows
11 Double Unders

WOD
For Time:
Row 1000 meters
95lb/65lb Thruster, 21reps
Pull-ups, 21reps

Row 750 meters
95lb/65lb Thruster, 15reps
Pull-ups, 15reps

Row 500 meters
95lb/65lb Thruster, 9reps
Pull-ups, 9reps

Finish
45lb Hang Snatch, 30reps

Warmup
Row 1K

WOD

1st
Push Press 20-15-10-5

2nd
Power Clean 10reps
Push up 20reps
Power Clean 9reps
Push up 19reps
Power Clean 8reps
Push up 18reps
Power Clean 7reps
Push up 17reps
Power Clean 6reps
Push up 16reps
Power Clean 5reps
Push up 15reps
Power Clean 4reps
Push up 14reps
Power Clean 3reps
Push up 13reps
Power Clean 2reps
Push up 12reps
Power Clean 1rep
Push up 11reps

***Use 75% of your 1RM for the Power Clean.

Finish
50 1 arm KB swings, 1 Pood ***switching arms each swing

Rest Day/Make-up Day/Skill Development

Warmup
CrossFit Warmup

WOD

1st
For time:
Row 2K

2nd
“Karen”
For time:
150 Wall Ball Shots, 20lb

Finish
3 rounds:
max hold Low L-Sits