Category Archives: WOD

WOD NOTES: Maintaining a relaxed breath pattern is key for today’s workout. Each movement will produce a different intensity based on your efficiency. All will be discussed before the WOD starts today. Fitness 10 minutes DU skills and drills For time: 10-8-6-4-2 Burpees 25-20-15-10-5 KB swings 75-60-45-30-20 SU Gymnastics finisher: 4 sets Table top x 20 seconds Hollow body hold x 30 seconds Rest as needed to maintain quality Performance 10 minutes: DU skills and drills For time: 25-20-15-10-5 Burpees 50-40-30-20-10 KB Swings 16/24 75-60-45-30-20 DU Gymnastics finisher: 4 sets Table top x 20 seconds Hollow body hold x 30 seconds Rest as needed to maintain quality Sport Rest Day

DECEMBER NOTES: Expect a lot of workout variety this month. We will start a new structured cycle in the new year. WOD NOTES: Today we practice the power clean followed by a IWT WOD. The dead lift loading will be performed with your heaviest power clean weight. Dead lift tempo: 3121 Fitness and Performance 15 minutes Work up to a heavy Power clean 5 sets of complex Dead lifts x 3 + 60 seconds Max Calorie Row @28-32 SPM Rest 3 minutes Sport 5 sets 3 position Snatches (Floor, below knee, above knee) 5 sets 2 position clean (Floor, above knee) 5 x 3 Block jerks (pause 3 seconds in lock out) 4 sets Table top pose x 15 seconds Straddle hollow hold x 30-45 seconds

WOD NOTES: A classic CrossFit benchmark girl WOD. For most of us this is a repeat, good luck and we look forward to collecting some great data today. Fitness 20 minute AMRAP 10 DB Chest press (heavy) 10 Calorie row 20 Air Squats Performance and Sport “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats or “Mary” 5 HSPU 10 Pistols 15 Pull ups

REBEL WINTER TEAM CHALLENGE Schedule for the day… WOD ONE 9:30 am – 10:00 am “DOUBLE TROUBLE” 5 minute AMMAP One person rowing The other person performs the following circuit: 25 DU 20 KB Swings 16/20 15 Air Squats WOD TWO 10:20 am – 11:30 am “BURPEE BURNER” 14 minute AMRAP 2-4-6-8-10-12-14-16-18-20 etc… Burpees Wall balls 14/20 Horizontal Ring rows LUNCH 11:30 – 12:30 WOD THREE 12:40 pm – 1:40 pm “PULLING POWER” 0:00-4:00 Empty bar and warm up 4:00 – 12:00 Build up to 1 RM of your choice: Dead lift or Clean or Snatch WOD FOUR 2:00 pm – 2:30 pm “SYNCRO CHIPPER” For time 60 med ball pass sit ups 40 Alternating DB GTOH 30/20 20 Arm-in-arm lunges HIGH FIVES AND PRIZES 3:00 pm and on…