STRENGTH/SKILL

Deadlift:

5-3-1+

CONDITIONING

7 Rounds:

-7 Front Squats 95/65

-7 Toes-to-bar

RESULTS

Heather: 8:39

STRENGTH/SKILL
Overhead Press:
5-3-1+

CONDITIONING
30 KB Swings – 70/55

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count 1 penalty.

*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform either 50 Double Unders or 20 Burpess.

RESULTS
Dave: 30, 26 (70lbs), 30, 26, 24 (55lbs)
Heather: 30, 30, 30, 30, 30 (55)lbs Rx

STRENGTH/SKILL
Back Squat:
5-3-1+

CONDITIONING
For Time:
30 DB or KB Push Press 35/20
40 Dynamic Push-Ups (chest must touch and hands must leave the ground)
50 Pull-Ups

RESULTS
Dave: 3:03 Rx
Heather: 11:25 Rx

Merry Christmas!

It's Christmas, take the day off!

Team Workout:

In teams of 2 complete:

A: 45-30-15 reps of:
-Dumbbell Front Squat 45/30
-Pull-ups

B: 800m Run

C: 45-30-15 reps of:
-Situps
-Pushups
-Box Jumps 24/18

*****Parts A, B, and C may be completed in any order.  Only one team member may be moving at any given time.

SKILL BUILDING:
4 Rounds of max effort handstands (rest between sets)

WORKOUT:
5 Rounds:
-5 Thrusters 135/95
-10 Burpees

"12 Days of Christmas"

“12 Days of Christmas – CrossFit Style”
1 Burpee
2 Handstand Pushups
3 Deadlifts 225/155
4 Box Jumps 24/18
5 Thrusters 95/65
6 KB Swings 70/55
7 Pushups
8 Pullups
9 Clean and Jerks 95/65
10 Walking Lunges
11 Wall-balls 20/14
12 Power Snatches 95/65

Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 Deadlifts 2 handstand pushups 1 burpee, etc…..


RESULTS:
- Dave: 43:54 Rx
- Heather: 37:55 (120lb deadlifts)

Tuesday

Me trying to do math after the Barbara WOD

WARMUP:

- spiderman planks - 90 seconds

- side planks - 45 seconds (x2)

CONDITIONING:

5 rounds - rest exactly 1 minute between each round:

Complete as many cycles in 3 minutes of:

- 3 DB push press

- 5 knees to elbows

- 10 air squats

Use 40-50% of your body weight for DB scaling.

RESULTS:

- Dave: 28 rounds (35lbs) - total of 84 DB push presses, 140 k2e, 280 squats

- Heather: 28 rounds (30lbs) - total of 84 DB push presses, 140 k2e, 280 squats

- Todd: 27 rounds (45lbs) - total of 81 DB push presses, 135 k2e, 270 squats

Monday - "Barbara"

Big Todd Peterson cranks out his pull-ups

WARMUP:

- 3 minute plank hold

CONDITIONING:

"Barbara"

5 rounds of:

- 20 pull-ups

- 30 push-ups

- 40 sit-ups

- 50 squats

- 3 minute rest

RESULTS:

- Dave: 18:57 Rx

- Todd: 19:33 Rx

- Heather: 19:56 Rx

Thursday

WARMUP:
- 3 minute plank


STRENGTH:
- Deadlifts 5-3-1+


CONDITIONING:
As many rounds as possible in 15 minutes of
- Sit-ups
- 12 Walking Lunges w/ DB (use only one DB)
- 10 DB Hang Power Snatch (5 per arm)
- 8 Pull-ups

- Start the workout with 10 sit-ups. Add +5 sit-ups to the start of each round. (i.e. You will start round 4 with 25 sit-ups: 10-5-5-5 etc…)
- Use 20%-25% of your body-weight for DB load.

RESULTS:
- posted tonight -

Tuesday - "Activation"

My very first muscle-up!

WARMUP:
- 2 minutes of max effort double-unders

STRENGTH:
- Overhead Press: 5-3-1+

CONDITIONING:
4 Rounds:
- Active Wall Sit
- Plank Hold
- Active Ring Press Out
- Active Chin over the bar

Hold each position as long as you can, up to 1 minute. Rest 30 seconds between movements. If you can’t maintain the hold for the entire 60 seconds, use the remaining portion of the minute to rest, then rest for 30 seconds before moving to the next movement. (i.e. Wall Sit fail @ 42 seconds –> rest 18 seconds to finish out the minute –> rest 30 seconds to transition to plank holds)

RESULTS:
- Todd: 160lbs
- Dave: 130lbs
- Kendelle: 80lbs
- Heather: 80lbs

Monday

My sweat angel

WARMUP:
- 90 second spiderman planks
- 45 second (x2) side planks


STRENGTH:
- Back Squat 5-3-1+


CONDITIONING:
"Tabata Something Else"- 20 seconds of work, 10 seconds of rest for 8 rounds of each of the following:
- pull-ups
- push-ups
- sit-ups
- squats


RESULTS:
- posted after the WOD -

Wednesday

WARMUP:
- 2 minutes of jumprope


STRENGTH/SKILL:
- Deadlift 3-3-3+


CONDITIONING:
Tabata 8 rounds of each:
- pull-ups
- push-ups
- sit-ups
- squats


RESULTS:
- posted after workout -

Tuesday

WARMUP:
- Max effort L-Sit


STRENGTH/SKILL:
- Overhead Press 3-3-3+


CONDITIONING:
AMRAP in 12 minutes of:
- 7 push press (75/55)
- 7 knees-to-elbows
- 7 burpees


RESULTS:
- Heather: 9 rounds, 1 burpee
- Kendelle: 9 rounds, 1 k2e

Monday

WARMUP:
- 2 minute plank hold


STRENGTH:
- Back Squat 3-3-3+


CONDITIONING:
5 rounds for time of:
- 7 power snatches (75/55)
- 15 wall balls (20/14)


RESULTS:
- posted after workout -

Thursday - "Hold It..."

GI Jane has NOTHING on Kendelle

WARMUP:
- 2 minutes of double-unders


STRENGTH:
Deadlifts: 5-5-5+


CONDITIONING:
10 rounds of:
- 30 second handstand hold
- 30 second squat hold
- 30 second l-sit hold
- 30 second chin over bar hold


RESULTS:
- Dave: 245lbs, completed
- Heather: 155lbs, completed
- Todd: completed

Wendesday - "Randy"

Matchy matchy!

WARMUP:

- 2 minutes of double unders

STRENGTH:

- Deadlifts 5-5-5+

CONDITIONING:

"Randy"

- 75 power snatch (75/55)

RESULTS:
- Todd: 5:47 Rx
- Dave: 6:41 Rx
- Heather: 4:49 (45lbs)


KENDELLE'S WOD:
GI Jane:
- 100 burpee pull-ups
- Results: 8:06

Tuesday

As tough as she looks, our buddy Kendelle is injured! She's gonna keep coming and do adapted workouts.

WARMUP:
- 3 minute plank hold


STRENGTH/SKILL:
- Overhead press 5-5-5+


CONDITIONING:
As many rounds as possible in 12 minutes of:
- 3 power cleans (135/95)
- 6 push-ups
- 9 knees to elbows


RESULTS:
- Dave: 115lbs, 13 rounds Rx
- Heather: 65lbs, 13 rounds + 2 cleans (65lbs)

Monday - Strength Training Begins...

An oldie but a goodie from our days at CrossFit Carol Stream

WARMUP:
- 90 second cross-spiderman planks


STRENGTH:
- Back squats: 5-5-5+ 


CONDITIONING:
5 rounds:
- 10 DB push press (35/25)
- 25 DB swings (35/25)
- 10 DB squat cleans (35/25)


RESULTS:
- Heather: 195lbs, 13:01 Rx
- Dave: 245lbs, 15:04 Rx
- Lauren: 115lbs, 12:31 (20lbs)
- Jessica: 1151lbs, 14:16 (15lbs)

Thursday - "Annie"

Kip!

WARMUP:

- 3 minute plank hold

WORKOUT:

"Annie"

50-40-30-20-10 of:

- double unders

- sit-ups

RESULTS:

- Heather: 6:13 Rx, a PR by over 2 minutes!!!

- Dave: 8:23 Rx, a PR by over 2 minutes!

Wednesday - "Triple Ladder"

Real chicks do pull-ups.  Hands are looking legit, Kendelle!

WARMUP:

- 3 minute plank hold

WORKOUT:

- Minute one: 1 Air Squat, 1 Box Jump, 1 Push-up

- Minute two: 2 Air Squats, 2 Box Jumps, 2 Push-ups
- Minute three: 3 Air Squats, 3 Box Jumps, 3 Push-ups
- etc...
- go until you can't complete the number of reps during the minute


RESULTS:
- Dave: 17 completed, 12 push-ups
- Heather: 16 completed, 13 push-ups
- Todd: 15 completed, 14 push-ups

Tuesday - "The 300"

"Spartans! Enjoy your breakfast, for tonight we dine in Hell!"

WORKOUT:

"The 300"

- Pullups: 25 reps

- Deadlifts (135/95): 50 reps

- Pushups: 50 reps

- Box jumps: 50 reps

- Knees-to-elbows: 50 reps

- Snatch (35/25): 50 reps

- Pullups: 25 reps

RESULTS:

- Dave: 13:26 Rx

- Todd: 16:17 Rx

- Heather: 23:47 Rx

- Kendelle: 25:12 (65lb deadlifts)

Monday - "Fran"

Heather is working those hip flexors

WARMUP:

- 2 minutes of max effort double-unders (no whining, Lauren)

WORKOUT:

Fran

21 - 15 - 9 of:

- thrusters (95/65)

- pullups

RESULTS:

- Dave: 6:09 Rx

- Heather: 10:04 Rx GREAT JOB!!!

- Lauren: 10:45 (45lb-35lb, jumping w/and w/o box)

Thursday - "Primal Strength"

Kendelle is really enjoying herself

"PRIMAL STRENGTH"
2 rounds for max effort:
PUSH-UPS (choose one)
- Wall Push-Up
- Knee Push-Up
- Incline Push-Up
- Push-up
- Decline Push-Up
- Uneven Push-Up
- Alternating Wide/Close Push-Up
- Plyometric Push-Up
- Weighted Push-Up

PULL-UPS (choose one)
- Chair Assisted Pull-Up (2 legs)
- Chair Assisted Pull-Up (1 leg)
- Reverse Pull-Up/Chin-Up
- Pull-Up/Chin-Up
- Wide Grip Pull-Up
- Uneven Pull-Up
- Plyometric Pull-Up
- Muscle Up
- Weighted Pull-Up

SQUAT (choose one)
- Wall Squat
- Assisted Squat
- Bench Squat
- Full Squat
- Side-To-Side Squat
- Bulgarian Squat
- Single Leg Box Squat
- Pistol Squat
- Weighted Squat

OVERHEAD PRESS (choose one)
- Elevated Jack Knife Press
- Jack Knife Press
- Dive Bomber
- Shoulder Press Push-Up
- Handstand
- Half Handstand Push-Up
- Full Handstand Push-Up
- Uneven Handstand Push-Up
- Weighted Overhead Press

PLANK (choose one)
- Hand/Knee Plank & Hand/Knee Side Plank
- Forearm/Knee Plank & Forearm/Knee Side Plank
- Hand/Feet Plank & Hand/Feet Side Plank
- Forarm/Feet Plank & Forearm/Feet Side Plank
- Ups and Downs & Side Ups and Downs
- One Foot/One Arm Plank & Hand/Feed Side Plank w/Raises
- Spidermans & Forearm/Knee Side Plank w/Rotation
- Cross Spidermans & Forearm/Knee Side Plank w/Knee Up
- Plank Rotations or Weighted Planks

Wednesday - "The Cave Bear"

Heather maxed out at 50 knees-to-elbows in 3 minutes.  Nice job!

WARMUP:
- 3 minute plank hold


MAX EFFORT:
- 2 minutes of double-unders


WORKOUT:
"The Cave Bear"
5 cycles of 4 reps of:
- hang clean to right shoulder
- left leg lunge
- right shoulder dominant push press
- (repeat on left side to complete 1 rep)


RESULTS:
Todd: 70lbs
Heather: 40lbs
Dave: 65lbs
Lauren: 30lbs

Monday - Burpee Ladder

Todd's too fast to be caught on camera

WARM UP:
- 3 minute plank hold


MAX EFFORT:
- 3 minute max effort knees-to-elbows


WORKOUT:
"Burpee Ladder"
- perform 1 burpee at the top and bottom of the first minute, 2 in the 2nd, etc.


RESULTS:
- Todd: 9 complete, 7/9
- Dave: 10 complete, 9/11
- Heather: 9 complete, 5/9

Wednesday - "Tabata Something Else"

Dubsies is killin it on bench

"PRIMAL STRENGTH"
2 rounds for max effort:
PUSH-UPS (choose one)
- Wall Push-Up
- Knee Push-Up
- Incline Push-Up
- Push-up
- Decline Push-Up
- Uneven Push-Up
- Alternating Wide/Close Push-Up
- Plyometric Push-Up
- Weighted Push-Up

PULL-UPS (choose one)
- Chair Assisted Pull-Up (2 legs)
- Chair Assisted Pull-Up (1 leg)
- Reverse Pull-Up/Chin-Up
- Pull-Up/Chin-Up
- Wide Grip Pull-Up
- Uneven Pull-Up
- Plyometric Pull-Up
- Muscle Up
- Weighted Pull-Up

SQUAT (choose one)
- Wall Squat
- Assisted Squat
- Bench Squat
- Full Squat
- Side-To-Side Squat
- Bulgarian Squat
- Single Leg Box Squat
- Pistol Squat
- Weighted Squat

OVERHEAD PRESS (choose one)
- Elevated Jack Knife Press
- Jack Knife Press
- Dive Bomber
- Shoulder Press Push-Up
- Handstand
- Half Handstand Push-Up
- Full Handstand Push-Up
- Uneven Handstand Push-Up
- Weighted Overhead Press

PLANK (choose one)
- Hand/Knee Plank & Hand/Knee Side Plank
- Forearm/Knee Plank & Forearm/Knee Side Plank
- Hand/Feet Plank & Hand/Feet Side Plank
- Forarm/Feet Plank & Forearm/Feet Side Plank
- Ups and Downs & Side Ups and Downs
- One Foot/One Arm Plank & Hand/Feed Side Plank w/Raises
- Spidermans & Forearm/Knee Side Plank w/Rotation
- Cross Spidermans & Forearm/Knee Side Plank w/Knee Up
- Plank Rotations or Weighted Planks

Tuesday - "Joshie"

Moments before Heather nearly dies

WARM UP:

- 3 minute plank hold

WORKOUT:

This workout was named in honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"Joshie"

3 Rounds for time:
- 21 right arm dumbbell snatch (40/25lbs)
- 21 L pull-ups
- 21 left arm dumbbell snatch (40/25lbs)
- 21 L pull-ups


RESULTS:
Dave: 22:58 Rx
Kendelle: 24:13
Heather: 24:15
Todd: 24:19

Thursday - "Primal Strength"

Fight Gone Bad V

"PRIMAL STRENGTH"
2 rounds for max effort:
PUSH-UPS (choose one)
- Wall Push-Up
- Knee Push-Up
- Incline Push-Up
- Push-up
- Decline Push-Up
- Uneven Push-Up
- Alternating Wide/Close Push-Up
- Plyometric Push-Up
- Weighted Push-Up
PULL-UPS (choose one)
- Chair Assisted Pull-Up (2 legs)
- Chair Assisted Pull-Up (1 leg)
- Reverse Pull-Up/Chin-Up
- Pull-Up/Chin-Up
- Wide Grip Pull-Up
- Uneven Pull-Up
- Plyometric Pull-Up
- Muscle Up
- Weighted Pull-Up
SQUAT (choose one)
- Wall Squat
- Assisted Squat
- Bench Squat
- Full Squat
- Side-To-Side Squat
- Bulgarian Squat
- Single Leg Box Squat
- Pistol Squat
- Weighted Squat
OVERHEAD PRESS (choose one)
- Elevated Jack Knife Press
- Jack Knife Press
- Dive Bomber
- Shoulder Press Push-Up
- Handstand
- Half Handstand Push-Up
- Full Handstand Push-Up
- Uneven Handstand Push-Up
- Weighted Overhead Press
PLANK (choose one)
- Hand/Knee Plank & Hand/Knee Side Plank
- Forearm/Knee Plank & Forearm/Knee Side Plank
- Hand/Feet Plank & Hand/Feet Side Plank
- Forarm/Feet Plank & Forearm/Feet Side Plank
- Ups and Downs & Side Ups and Downs
- One Foot/One Arm Plank & Hand/Feed Side Plank w/Raises
- Spidermans & Forearm/Knee Side Plank w/Rotation
- Cross Spidermans & Forearm/Knee Side Plank w/Knee Up
- Plank Rotations or Weighted Planks

Wednesday - "Tabata Something Else"

It's a chick in a box

WARM UP:
- 3 minute plank hold


WORKOUT:
Tabata Something Else
8 rounds each, no rest in between:
- Pull-Ups
- Push-Ups
- Sit-Ups
- Squats


RESULTS:
Heather: 27 pull-ups, 81 push-ups, 119 sit-ups, 172 squats = 399 Rx --- PR by 20!
Lauren: 235 pull-ups, 97 push-ups, 116 sit-ups, 116 squats = 564 --- way stronger on push-ups!
Jess: 224 pull-ups, 124 push-ups, 115 sit-ups, 138 squats - 601 --- PR by 48!
Dave: 80 pull-ups, 128 push-ups, 116 sit-ups, 133 squats = 457 Rx 
Joe: 34 pull-ups, 65 push-ups, 183 sit-ups, 220 squats = 502 Rx 
Kendelle: 17 pull-ups, 91 push-ups, 92 sit-ups, 132 squats = 332 Rx
Todd: I can't find your score....but I know you got a PR.  Sorry buddy!