WOD 12-31-10

BACK SQUATS

2-2-2-2-2

5 x STRICT PULLUPS

10 x RING PUSHUPS

15 x POWER CLEANS 95/65pds

AMRAP IN 15min

FINISH = 50 x GHD SITUPS

WOD 12-30-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-29-10

ROW 500 METERS

30 x BURPEES

30 x KB SWINGS 35/25pds

3 ROUNDS

FINISH = BEAR CRAWL x 10 ( Bear crawl length of mat, then reverse to starting point = 2 )

WOD 12-28-10

30 x CLEAN & JERKS 155/95pds TIMED

Remember your C&J time and go right into Wall Ball!!!

30 x WALL BALL 20/16pds UNBROKEN

FINISH = 10 x ROLLOUTS

10 x V-UPS 25pd PLATE

10 x SUPERMANS

20 x RUSSIAN TWISTS 25pd PLATE

30 x BICYCLES

5 ROUNDS

12-27-10

"300"

25 x PULLUPS

50 x DEADLIFT 135/95pds

50 x PUSHUPS

50 x BOX JUMPS 24"/20"

50 x KNEE TO ELBOW

50 x KB CLEAN & PRESS 35/25pds

25 x PULLUPS

FINISH = 100 x DOUBLE UNDERS

** Get your 300 times from 10-27-10 and crush it!!

12-26-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-25-10

150 x BURPEE'S : FOR TIME

" ENJOY"

"MERRY CHRISTMAS"

From Everyone at CrossFit Darien

WOD 12-24-10

THRUSTERS 95/65

BOX JUMPS 24"/20"

TOES TO BAR

10-9-8-7-6-5-4-3-2-1

FINISH = 1 3/4 ROPE WORK  (BIG, SMALL, CROSS, SLAMS) 1 MIN. INTERVALS

WOD 12-13-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-22-10

SQUAT CLEANS

3-3-3-3-3

"BARBARA"

20 x PULLUPS

30 x PUSHUPS

40 x SITUPS

50 x SQUATS

 5 ROUNDS

WOD 12-21-10

ROW 600 METERS

30 x WALL BALL 20/16pds

15 x SDLHP 95/75pds

3 ROUNDS

FINISH = 5 x PLANKS x MAX HOLDS

WOD 12-20-10

"SEVEN"

7 x HSPU ( shoulder press is you cant do a HSPU)

7 x THRUSTER 135/95pds

7 x KNEE TO ELBOW

7 x DEADLIFT 245/135pds

7 x BURPEES

7 x KB SWINGS 72.5/45pds

7 x PULLUPS

7 ROUNDS

12-19-10

OPEN GYM FROM   8am - 11am

WOD 12-18-10

ROW - 1 MIN

KB SWINGS - 1 MIN

5 x PUSHUPS 5 x SQUAT JUMPS - 1 MIN

JUMPING PULLUPS - 1 MIN

PUSH PRESS - 1 MIN

3 ROUNDS x 1 MIN REST BETWEEN ROUNDS

FINISH = 12 CORE EXERCISES x 20 REPS

WOD 12-17-10

 "CINDY" + DEADLIFTS

5 x PULLUPS

10 x PUSHUPS

15 x SQUATS

225/135pd DEADLIFT x CURRENT ROUND IN REPS

** So whatever Cindy round your on is the reps of deadlifts to complete,(I.E. 1st round 1 deadlift, 2nd round 2 deadlift). To make the WOD more difficult do ring pushups instead of regular!!

FINISH = 200 RUSSIAN TWISTS 25/15pd PLATE

WOD 12-16-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-15-10

PUSH PRESS 3-3-3-3-3

10 x ONE ARM DB SNATCH 55/35pds (5 per side)

10 x OVERHEAD LUNGE 45/25pd PLATE (5 per side)

10 x BOX JUMPS 24"/20"

5 ROUNDS

FINISH = 30 x TURKISH GET UPS 35/25pds (15 per side)

                 

WOD 12-14-10

5 x HANG CLEANS 135/95pds

10 x KB CLEAN & PRESS 50/35pds

15 x KB SWINGS 50/35pds

5 ROUNDS

50 x KNEE TO ELBOW

**Time doesn't stop until knee to elbow are complete!!

WOD 12-13-10

SNATCH SKILL WORK (15min)

25 x PULLUPS - STRICT

50 x BACK SQUATS 135/95pds

50 x RING DIPS

50 x BURPEES

50 x V-UPS - 10pd BUMPER

50 x PUSH PRESS 95/65pds

25 x PULLUPS

FINISH = 10 PUSHUPS x 10 ROUNDS

*** PLYO PUSHUPS - DECLINE PLYO - RING - DECLINE RING - SIDE TO SIDE - WIDE - DIAMOND - SHORT PLYO(10 left, 10 right) - 10 COUNT - REGULAR

WOD 12-12-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-11-10

"HEAVY FRAN"

THRUSTERS 115/75pds

STRICT PULLUPS

21-15-9

FINISH = 12 EXERCISES x 20 REPS = CORE WORK

WOD 12-10-10

TABATA DEADLIFT 135/95pds

REST 1 MIN

TABATA ROPE WAVES ( BIG, SMALL)

REST 1 MIN

TABATA SQUATS 45/25 pd plate

REST 1 MIN

TABATA V-UPS 10pd BUMPER

REST 1 MIN

TABATA ROW - TOTAL METERS

FINISH = 60 x KB SNATCH'S 50/35 (30 per arm)

WOD 12-9-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-8-10

OVERHEAD SQUAT

5-5-5-5-5

5 x STRICT PULLUPS

10 x RING PUSHUPS

15 x MEDICINE BALL SLAMS 25/20pds

20 x SQUATS WITH MEDICINE BALL

AMRAP in 15min

FINISH = 15 x GHD SITUPS

                 15 x TOES TO BAR

                  30 x RUSSIAN TWISTS

                3 ROUNDS

WOD 12-7-10

ROW 300

9 x POWER CLEANS 115/75pds

6 x FRONT SQUATS 115/75pds

3 x SHOULDER PRESS 115/75pds

AMRAP in 20min

FINISH = 50 x FLOOR WIPERS 115/75pds

WOD 12-6-10

"THE FILTHY 50"

50 x BOX JUMP 24" 20"

50 x JUMPING PULLUPS

50 x KB SWINGS 35/25pds (OVERHEAD)

50 x WALKING LUNGES

50 x KNEE TO ELBOWS

50 x PUSH PRESS 45pd BAR

50 x BACK EXTENSION

50 x WALL BALL 20/16pds

50 x BURPEE'S

50 x DOUBLE UNDERS

WOD 12-5-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-4-10

TEAM WOD

TEAMS OF 3

ROW = RECORD TOTAL ROW

50 x SQUATS

40 x PUSHUPS

30 x PUSH PRESS

20 x KNEE TO ELBOW

10 x PULLUPS

\JUMP ROPE

** One athlete will row another will jump rope while the third completes the exercises. Once athlete #3 completes the exercises everyone will rotate. Complete 2 rounds through the rotation per athlete as fast as possible, and record total amount of meters rowed between all 3 athletes.

WOD 12-3-10

10 x THRUSTERS 95/65pds
15 x KB SWINGS 35/25pds (RUSSIAN SWINGS)
        10 ROUNDS

FINISH = TABATA SITUPS

WOD 12-2-10

REST DAY/ MAKE UP WOD/ SKILL WORK

WOD 12-1-10

  5 x CLEAN & JERK 155/115
15 x RING DIP
25 x DOUBLE UNDERS
        5 ROUNDS

FINISH = 15 x GHD SITUPS
                 15 x BACK EXTENSIONS
                         5 ROUNDS