Last WOD of 2014 – First WOD Week of Dec. 29th

Goblet Squat

Goblet Squat

Warm Up

Official CrossFit Warm-up

3 rds for quality

10-15 reps of each

  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension aka Good mornings
  • Pull-up or bent over rows with medium to heavy weight
  • Dip
  • Samson stretch 30-45 seconds each side


For time

10 Rounds for time

(15-25# women/25-35# men) – Scale weight as needed – stick with same weight from start to finish.

(time cap 12:00 mins) – Note time or total reps if not complete 10 rds by time cap

(tip: break up the squats in small sets (10-15 reps), shake out the legs, keep rest to 30-90 seconds & keep going)

Sunday Dec. 28th

Your excuse is invalid!

Your excuse is invalid!


“official” CrossFit warm-up

3 rounds of 10-15 reps of

  • Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
  • Overhead Squat with PVC
  • Sit-up
  • Back-extension (pac or empty barbell)
  • Pull-up
  • Dip


  • Hollow Body (Holds and Rocks)
  • Arch Position (progression; holds and rocks)
  • Inversion practice (box, wall)
  • Pistols


  • Squat clean
  • Push-Jerk

WOD “Courtesy of CrossFit.COM Dec. 10th”

In front of a clock set for 12 minutes with a 135-lb. barbell (men) 95-lb barbell (women):

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Count total reps for each round

First WOD of Week of Dec. 22nd


Warm -Up 

Complete the following


  • Jumping jacks
  • Sit-ups
  • Air Squats


AMRAP-8 (use same weight for thrusters & bent over row) Note time and weight in comments

  • 10 – Thrusters – (use same barbell or dumbbell weight) – Watch video for proper form 
  • 10 – Two arm bent over rows – with barbell or dumbbells (use a barbell if you have one)  (women 33# barbell/ men 45# barbell) – Scale to lighter weight if necessary – Watch video for proper form
  • 25 flutter kicks

Second Workout for Week of Dec. 15th



Complete 2 rounds of the following

  • 25 jumping jacks
  • 10 (each side) side lying leg raises for glute activation – Watch video for proper form 
  • 10 sit-ups
  • 90 second samson stretch each side


21 – 15 – 9  (complete the following reps and record time)

Times should be fast!  CRUSH IT!

First WOD Week of Dec. 15


Warm Up

  • 100 Single Under Jump ropes

three round of the following

  • 8 bird dogs
  • 8 air squats with 30 second pause and hold at the bottom
  • 8 (4 each side) dumbbell bent over row (use 2.5# heavier than prior row and record weight)


21-15-9 (complete the following reps and record time)

Cool down

Spend 6 mins rolling the shoulders and hips with lacrosse ball (90 second each body part)

Second WOD for Week of Dec. 8th



Complete 2 rounds of the following

  • 25 jumping jacks
  • 10 push-ups – strict or using the wall or stairs, no knee push ups
  • 10 Bird dogs
  • 10 scapula push-ups


  • 90 seconds each leg – Samson stretch
  • 90 seconds each leg – Pigeon stretch


AMRAP-10 (as many rounds as possible in 10 mins)