Happy new year!!
Set some goals for 2019 and smash them
Establish priorities
Make time for what matters to you
No excuses
Let’s get after it
No classes today but…
Here’s something to keep you occupied
Death by V-ups
Minute 1 – 1 V-up
Minute 2 – 2 V-ups
Minute 3 – 3 V-ups
Keep adding 1 V-up every minute until you can no longer do all the reps. You score is total reps completed
“CHAD”
For time:
1000 step ups
*20 inch box for male and female
**45lbs pack
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.
CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”
Teams of 2
15min AMRAP
15 synchronized wall balls 20/14
12 synchronized bodyweight deadlifts
9 synchronized bar facing burpees
Note: Wall balls sync at the bottom. Deadlifts sync at the the top. Burpees sync on the ground, Open standards. Feet together down, up and 2 feet take off over the bar
Target intent: 4/5 rounds
Teams can be male/male, female/female or male/female
“TRIFECTA”
Gymnastics
Skills
Front planche 5min
Handstand walk 10min
5 rounds not for time:
2 rope climbs
10 pistols
METCON
5 rounds for time:
5 strict hanstand push ups
5 strict toes to bar
Weightlifting (testing)
Power clean and jerk
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Note: Pick whatever style will get you the heaviest load. Obviously, while keeping good mechanics
Firebreathers
“HAMMER:
5 rounds for time:
5 power cleans 135/95
10 front squats 135/95
5 jerks 135/95
20 pull ups
*Rest 90sec between rounds
U.S. Army 1st Sgt. Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq, on April 23, 2005.
He is survived by his wife, Mila; children, Mike Jr., Jacob and Johanna; mother, Dolores; and sister, Doreen Scioneaux.
CrossFit Games Open 15.5
For time:
27-21-15-9
Row cals
Thrusters 95/65
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting
30 pvc pipe split jerks
Gymnastics
Strict hspu 3xmax
Core
GHD barbell bench press 3xmax
Testing (Clean and jerk is Saturday)
Power snatch
1-1-1-1-1-1-1
Snatch
1-1-1-1-1-1-1
Weightlifting
Hip clean
3-3-3-3-3
Front squats
2-2-2-2-2
Jerk
2-2-2-2-2
Accessory work
Shoulder of steel
Dumbbells press 3×10
Weightlifting
Burgener warm up
Gymnastics
Strict pull ups 3xmax
Core
Strict toes to bar 3xmax
“FIGHT GONE BAD”
3 rounds for reps:
1min wall balls 20/14
1min sumo deadlifts high pulls 75/55
1min box jumps 20 (men and women)
1min push press 75/55
1min row cals
1min rest between rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn Opens a New Window. went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.
Merry Christmas and Happy Holidays!!!
METCON
10 rounds for time:
10 squats
10 push ups
10 V-ups
FL1
For time:
21-15-9
cals row
Alternating dumbbell snatch 50/35
FL2
For time:
12-9-6
Strict handstand push ups
D-ball cleans 100/70
METCON
5 rounds for reps:
1min sled push 25ft 280/190
1min farmers carry 25ft 310/210
1min rope climbs
1min rest
Accessory work
Shoulder of steel
Crossover symmetry 3 sets of 3 movements
Weightlifting
30 pvc squat snatch
Gymnastics
30 low rings muscle up transtitions
Core
30 GHD situps
30 back extensions
