Happy New Year
1st Annual Hangover Classic at CrossFit Surge
WOD #1
(10 min time cap)
Team Relay for time:
4 Hurdle Jumps - 12"
20 Partner Deadlifts - 225 lbs
40 ft Sprint
120 ft Plate Push - 90 lbs
20 Partner Deadlifts - 315 lbs
120 ft Plate Push - 90 lbs
40 ft Sprint
4 Hurdle Jumps
WOD #2
(1 person working at a time)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65 (Masters 90/55)
3 Chest to bar Pull-ups (3 Pull Ups = 1 Chest to Bar Pull Up)
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOD #3
Station 1 (4 Mintes) Clean/HSPU/HR Push (5=1)
A) 1 RM Clean
B) AMRAP Handstand Push Ups/Hand Release Push Up
1 Minute Rest
Station 2 (4 Minutes) Bench Press/Wall Ball
A) 1 RM Bench Press
B) AMRAP Wall Ball
1 Minute Rest
Station 3 (4 Minutes) Overhead Squat/Burpees
A) 1 RM Overhead Squat
B) AMRAP Burpees
1 Minute Rest
Station 4 (4 Minuetes) Wt. Pull Up/Double Unders/Single (5=1)
A) 1 RM Wt. Pull Up
B) AMRAP Double Unders/Singles
Monday, December 31, 2012
Sunday, December 30, 2012
Monday, December 31st 2012
Strength
1) 5-3-1 Snatch - week 6
2) Overhead Squat - work up to a heavy single
3) Partner Deadlift - pracitce, 225 lbs and 315 lbs
Gymnastics
1) 5 Strict HSPU + 5 Kipping HSPU - 5 rounds (2" deficit)
2) 20 Hollow Rocks + 20 Arch Rocks - 4 rounds
1) 5-3-1 Snatch - week 6
2) Overhead Squat - work up to a heavy single
3) Partner Deadlift - pracitce, 225 lbs and 315 lbs
Gymnastics
1) 5 Strict HSPU + 5 Kipping HSPU - 5 rounds (2" deficit)
2) 20 Hollow Rocks + 20 Arch Rocks - 4 rounds
Saturday, December 29, 2012
Friday, December 28, 2012
Saturday, December 29th 2012
Strength
1) 5-3-1 Shoulder Press - week 5
2) Shoulder Press - 5 x 10 reps at 50% of 1RM
Gymnastics
1) 10 minutes of Handstand Walk practice
2) 10 minutes of Shoulder Stand Practice on Rings
Met-Con
50-35-20 reps for time:
Wall Ball - 20/14 lbs
Pull ups
Double Unders
1) 5-3-1 Shoulder Press - week 5
2) Shoulder Press - 5 x 10 reps at 50% of 1RM
Gymnastics
1) 10 minutes of Handstand Walk practice
2) 10 minutes of Shoulder Stand Practice on Rings
Met-Con
50-35-20 reps for time:
Wall Ball - 20/14 lbs
Pull ups
Double Unders
Thursday, December 27, 2012
Friday, December 28th 2012
Strength
1) 5-3-1 Deadlift - week 5
2) Deficit Deadlifts - 5 x 8 reps @ 45% of 1RM (4" deficit)
Gymnastics
1) Seated Box Jumps - 5 x 5 reps
* sit to parallel, explode out of the bottom onto the box
2) GHD Back Extensions - 4 x 20 reps
3) Hollow Rocks - 3 x 20 reps
Met-Con
For time:
25 GHD sit ups
1 Muscle up
20 GHD sit ups
2 Muscle ups
15 GHD sit ups
3 Muscle ups
10 GHD sit ups
4 Muscle ups
5 GHD sit ups
5 Muscle ups
1) 5-3-1 Deadlift - week 5
2) Deficit Deadlifts - 5 x 8 reps @ 45% of 1RM (4" deficit)
Gymnastics
1) Seated Box Jumps - 5 x 5 reps
* sit to parallel, explode out of the bottom onto the box
2) GHD Back Extensions - 4 x 20 reps
3) Hollow Rocks - 3 x 20 reps
Met-Con
For time:
25 GHD sit ups
1 Muscle up
20 GHD sit ups
2 Muscle ups
15 GHD sit ups
3 Muscle ups
10 GHD sit ups
4 Muscle ups
5 GHD sit ups
5 Muscle ups
Wednesday, December 26, 2012
Tuesday, December 25, 2012
Wednesday, December 26th 2012
Strength
1) 5-3-1 Clean & Jerk - week 5
2) DE Front Squat - 10 x 3 reps at 50% of 1RM
Met-Con
"Nate"
20 minute AMRAP:
2 Muscle ups
4 Handstand Push ups
8 KB Swings - 53 lbs or DB Ground to Overhead - 45 lbs
1) 5-3-1 Clean & Jerk - week 5
2) DE Front Squat - 10 x 3 reps at 50% of 1RM
Met-Con
"Nate"
20 minute AMRAP:
2 Muscle ups
4 Handstand Push ups
8 KB Swings - 53 lbs or DB Ground to Overhead - 45 lbs
Monday, December 24, 2012
Tuesday, December 25th 2012
Merry Christmas
Strength
1) 5-3-1 Back Squat - week 5
2) Back Squat - 5 x 10 reps at 50% of 1RM
Gymnastics
1) Hallow Holds - 5 x 20 seconds
2) Tuck Crunches - 5 x 15 reps
3) Dragon Flag Holds - 5 x 15 seconds
Met-Con
5 minute AMRAP:
5 Jerks - 50% of 1RM
10 Pull ups
Strength
1) 5-3-1 Back Squat - week 5
2) Back Squat - 5 x 10 reps at 50% of 1RM
Gymnastics
1) Hallow Holds - 5 x 20 seconds
2) Tuck Crunches - 5 x 15 reps
3) Dragon Flag Holds - 5 x 15 seconds
Met-Con
5 minute AMRAP:
5 Jerks - 50% of 1RM
10 Pull ups
Sunday, December 23, 2012
Monday, December 24th 2012
Strength
1) 5-3-1 Snatch - week 5
2) Overhead Squat - 5 x 5 reps
Gymnastics
1) Strict Weighted Pull ups - 4 x 10 reps
2) Toes to Bar - 3 x 15 reps
3) Handstand Hold (chest facing) - 5 x 45 seconds
Met-Con
For time:
30 Overhead Squats - 95/65 lbs
7 Muscle ups
20 Overhead Squats - 95/65 lbs
5 Muscle ups
1) 5-3-1 Snatch - week 5
2) Overhead Squat - 5 x 5 reps
Gymnastics
1) Strict Weighted Pull ups - 4 x 10 reps
2) Toes to Bar - 3 x 15 reps
3) Handstand Hold (chest facing) - 5 x 45 seconds
Met-Con
For time:
30 Overhead Squats - 95/65 lbs
7 Muscle ups
20 Overhead Squats - 95/65 lbs
5 Muscle ups
Saturday, December 22, 2012
Sunday, December 23rd 2012
12 Days of Christmas
12 Rounds for time:
1 shot/swig of your favorite beverage
2 HSPU
3 C2B Pull ups
4 Toes to Bar
5 Wall Ball - 20/14 lbs
6 Box Jumps - 24/20"
7 Ball Slams - 40 lbs
8 Jumping Lunges
9 KB Swings - 53 lbs
10 DB Push Press - 45/20 lbs
11 Front Squats - 135/95 lbs
12 Power Cleans - 135/95 lbs
* complete the workout like the song; round 1 is 1, round 2 is 2-1, round 3 is 3-2-1, round 4 is 4-3-2-1, and so on until you finish.
12 Rounds for time:
1 shot/swig of your favorite beverage
2 HSPU
3 C2B Pull ups
4 Toes to Bar
5 Wall Ball - 20/14 lbs
6 Box Jumps - 24/20"
7 Ball Slams - 40 lbs
8 Jumping Lunges
9 KB Swings - 53 lbs
10 DB Push Press - 45/20 lbs
11 Front Squats - 135/95 lbs
12 Power Cleans - 135/95 lbs
* complete the workout like the song; round 1 is 1, round 2 is 2-1, round 3 is 3-2-1, round 4 is 4-3-2-1, and so on until you finish.
Friday, December 21, 2012
Saturday, December 22nd 2012
Strength
5-3-1 Shoulder Press - week 4
Gymnastics
1) ME Strict Muscle ups - 3 attempts
2) ME Kipping Muscle ups - 3 attempts
3) ME L-Sit - 3 attempts
4) 2 HSPU + 15 seconds hold - 3 x 5 reps
* 1 rep is 2 HSPU + 15 sec hold
Met-Con (bonus)
"Weakness Annie"
50-40-30-20-10 reps for time:
Double Unders
Abmat Sit ups
Weakness (pick a weakness and the reps to do at the end of each round)
5-3-1 Shoulder Press - week 4
Gymnastics
1) ME Strict Muscle ups - 3 attempts
2) ME Kipping Muscle ups - 3 attempts
3) ME L-Sit - 3 attempts
4) 2 HSPU + 15 seconds hold - 3 x 5 reps
* 1 rep is 2 HSPU + 15 sec hold
Met-Con (bonus)
"Weakness Annie"
50-40-30-20-10 reps for time:
Double Unders
Abmat Sit ups
Weakness (pick a weakness and the reps to do at the end of each round)
Thursday, December 20, 2012
Friday, December 21st 2012
Strength
5-3-1 Deadlift - week 4
Gymnastics
Seated Box Jumps - 5 x 5 reps
* start in a seated position (hips below knees), explode out of the bottom.
** go as high as possible
Met-Con
"Diane"
21-15-9 reps for time:
Deadlift - 225/155 lbs
Handstand Push ups
5-3-1 Deadlift - week 4
Gymnastics
Seated Box Jumps - 5 x 5 reps
* start in a seated position (hips below knees), explode out of the bottom.
** go as high as possible
Met-Con
"Diane"
21-15-9 reps for time:
Deadlift - 225/155 lbs
Handstand Push ups
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Wednesday, December 19th 2012
Strength
5-3-1 Clean & Jerk - week 4
Gymnastics
1) Dead Hang Pull Overs - 5 x 6 reps
* try on rings if you don't have a useable bar
2) Iron Cross Pulls (use straps in arms) - 5 x 5 reps
3) False Grip Holds on Rings - 5 x 15 seconds
Met-Con
EMOM for 12 minutes:
50 Double Unders (even minute)
3 Touch and Go Snatch - AHAP (odd minute)
5-3-1 Clean & Jerk - week 4
Gymnastics
1) Dead Hang Pull Overs - 5 x 6 reps
* try on rings if you don't have a useable bar
2) Iron Cross Pulls (use straps in arms) - 5 x 5 reps
3) False Grip Holds on Rings - 5 x 15 seconds
Met-Con
EMOM for 12 minutes:
50 Double Unders (even minute)
3 Touch and Go Snatch - AHAP (odd minute)
Monday, December 17, 2012
Tuesday, December 18th
Strength
5-3-1 Back Squat - week 4
* sub overhead squats for back squats if you feel good
Gymnastics
1) Strict Ring Dips - 5 x 10 reps
* at the end of each set, hold the support position for 10 seconds
2) Ring Push ups - 3 x 15 reps
* at the end of each set, hold the top position for 15 seconds
Met-Con
Run, row, or swim for 20+ minutes
5-3-1 Back Squat - week 4
* sub overhead squats for back squats if you feel good
Gymnastics
1) Strict Ring Dips - 5 x 10 reps
* at the end of each set, hold the support position for 10 seconds
2) Ring Push ups - 3 x 15 reps
* at the end of each set, hold the top position for 15 seconds
Met-Con
Run, row, or swim for 20+ minutes
Sunday, December 16, 2012
Monday, December 17th 2012
Strength
5-3-1 Snatch - week 4
Gymnastics
1) 5 Strict C2B Pull ups + 10 Gymnastics Kip Pull ups - 4 rounds
2) 20 Hollow Body Rock + 10 Tuck Crunch - 5 rounds
3) 15 Candle Stand Box Jumps, 20" - 3 rounds
Met-Con
5 Rounds for time:
Muscle ups - 5-4-3-2-1 reps
20 Wall Ball - 20/14 lbs
5-3-1 Snatch - week 4
Gymnastics
1) 5 Strict C2B Pull ups + 10 Gymnastics Kip Pull ups - 4 rounds
2) 20 Hollow Body Rock + 10 Tuck Crunch - 5 rounds
3) 15 Candle Stand Box Jumps, 20" - 3 rounds
Met-Con
5 Rounds for time:
Muscle ups - 5-4-3-2-1 reps
20 Wall Ball - 20/14 lbs
Friday, December 14, 2012
Saturday, December 15th 2012
Strength
1) 5-3-1 Shoulder Press - week 3
2) ME Jerk - 3 x 1 rep
Gymnastics
1) Skin the Cat - 3 x 5 reps
2) Touch N Goes - 5 x 3 touches
3) L-Sit - 5 x 15 seconds
Met-Con
12 min AMRAP:
15 Deadlifts - 155/105 lbs
15 Deficit Push ups - hands on 25 lbs plates
15 Box Jumps - 24/20"
1) 5-3-1 Shoulder Press - week 3
2) ME Jerk - 3 x 1 rep
Gymnastics
1) Skin the Cat - 3 x 5 reps
2) Touch N Goes - 5 x 3 touches
3) L-Sit - 5 x 15 seconds
Met-Con
12 min AMRAP:
15 Deadlifts - 155/105 lbs
15 Deficit Push ups - hands on 25 lbs plates
15 Box Jumps - 24/20"
Thursday, December 13, 2012
Friday, December 14th 2012
Strength
1) 5-3-1 Deadlift - week 3
2) Shuttle Sprints - 10 x 5-10-5 yard
Gymnastics
EMOM for 10 minutes:
3 Muscle ups
Met-Con
4 Rounds for time:
8 DB Snatch - 75/45 lbs (alternating)
50 Double Unders
10 Box Jumps - 30/24"
7 Back Squats - 205/145 lbs
1) 5-3-1 Deadlift - week 3
2) Shuttle Sprints - 10 x 5-10-5 yard
Gymnastics
EMOM for 10 minutes:
3 Muscle ups
Met-Con
4 Rounds for time:
8 DB Snatch - 75/45 lbs (alternating)
50 Double Unders
10 Box Jumps - 30/24"
7 Back Squats - 205/145 lbs
Wednesday, December 12, 2012
Tuesday, December 11, 2012
Wednesday, December 12th 2012
Strength
1) 5-3-1 Clean & Jerk - week 3
2) Sprints - 10 x 60 yards
Gymnastics
1) 15 Hollow Rocks + 10 Tuck Crunches - 5 rounds
2) Arch Rocks - 5 x 15 reps
Met-Con
5 Rounds for time:
50 Double Unders
10 Push Jerks - 185/125 lbs
Rest 1 minute
1) 5-3-1 Clean & Jerk - week 3
2) Sprints - 10 x 60 yards
Gymnastics
1) 15 Hollow Rocks + 10 Tuck Crunches - 5 rounds
2) Arch Rocks - 5 x 15 reps
Met-Con
5 Rounds for time:
50 Double Unders
10 Push Jerks - 185/125 lbs
Rest 1 minute
Monday, December 10, 2012
Tuesday, December 11th 2012
Strength
1) Overhead Squats - 3 x 1 rep
* work up to your starting back squat weight
2) 5-3-1 Back Squats - week 3
Gymnastics
1) Front Lever Hold - 5 x 15 seconds (tuck or full)
2) Planche Hold - 5 x 10 seconds (tuck or full)
3) Ring Support Hold - 6 x 15 seconds (rings turned out)
Met-Con
5 Rounds for time:
7 Deadlifts - 275/185 lbs
30 Air Squats
7 Handstand Push ups
1) Overhead Squats - 3 x 1 rep
* work up to your starting back squat weight
2) 5-3-1 Back Squats - week 3
Gymnastics
1) Front Lever Hold - 5 x 15 seconds (tuck or full)
2) Planche Hold - 5 x 10 seconds (tuck or full)
3) Ring Support Hold - 6 x 15 seconds (rings turned out)
Met-Con
5 Rounds for time:
7 Deadlifts - 275/185 lbs
30 Air Squats
7 Handstand Push ups
Sunday, December 9, 2012
Monday, December 10 2012
Strength
1) 5-3-1 Snatch - week 3
2) 3 Position Snatch - 3 x 1 rep
* high hang, knees, floor
Gymnastics
1) Strict Ring Dips (at the top of each dip hold for 3 seconds) - 5 x 7 reps
2) Strict False Grip Pull ups - 5 x 10 reps
Met-Con
2 Rounds for time:
50 Pull ups
75 Sit ups
50 Overhead Squats - 75/55 lbs
75 Double Unders
1) 5-3-1 Snatch - week 3
2) 3 Position Snatch - 3 x 1 rep
* high hang, knees, floor
Gymnastics
1) Strict Ring Dips (at the top of each dip hold for 3 seconds) - 5 x 7 reps
2) Strict False Grip Pull ups - 5 x 10 reps
Met-Con
2 Rounds for time:
50 Pull ups
75 Sit ups
50 Overhead Squats - 75/55 lbs
75 Double Unders
Saturday, December 8, 2012
Friday, December 7, 2012
Saturday, December 8th 2012
Strength
1) 5-3-1 Shoulder Press - week 2
Gymnastics
1) 6 rounds of 20 seconds Handstand Hold + 7 Clapping Push ups
2) 5 rounds of 2 Ring Pull ups + 1 Muscle up + 2 Ring Dips
3) 4 rounds of 15 second L-sit Hold
Met-Con
6-5-4-3-2-1 reps for time:
Clean & Jerk - 185/125 lbs
Muscle ups
1) 5-3-1 Shoulder Press - week 2
Gymnastics
1) 6 rounds of 20 seconds Handstand Hold + 7 Clapping Push ups
2) 5 rounds of 2 Ring Pull ups + 1 Muscle up + 2 Ring Dips
3) 4 rounds of 15 second L-sit Hold
Met-Con
6-5-4-3-2-1 reps for time:
Clean & Jerk - 185/125 lbs
Muscle ups
Thursday, December 6, 2012
Friday, December 7th 2012
Strength
1) 5-3-1 Deadlift - week 2
2) Speed Deadlifts from the knees - 8 x 3 reps at 55% of your 1RM DL
* use blocks/boxes
Met-Con
"Kelly"
5 Rounds for time:
Run 400 meters
30 Wall Ball - 20/14 lbs
30 Box Jumps - 24/20"
1) 5-3-1 Deadlift - week 2
2) Speed Deadlifts from the knees - 8 x 3 reps at 55% of your 1RM DL
* use blocks/boxes
Met-Con
"Kelly"
5 Rounds for time:
Run 400 meters
30 Wall Ball - 20/14 lbs
30 Box Jumps - 24/20"
Wednesday, December 5, 2012
Tuesday, December 4, 2012
Wednesday, December 5th 2012
Strength
1) 5-3-1 Clean & Jerk - week 2
2) DE Front Squat - 10 x 2 reps at 55% of your 1RM front squat
Gymnastics
1) Hollow Body Holds - 5 x 20 seconds
2) L-sit Hang from a bar or rings - 5 x 15 seconds
3) Ring Support Hold - 5 x 15 seconds
* Stronger athletes hit position 1 for Iron Cross, without straps on arms
Met-Con
EMOM for 12 minutes:
3-4 Muscle ups on the even minutes
15 Burpees on the odd minutes
1) 5-3-1 Clean & Jerk - week 2
2) DE Front Squat - 10 x 2 reps at 55% of your 1RM front squat
Gymnastics
1) Hollow Body Holds - 5 x 20 seconds
2) L-sit Hang from a bar or rings - 5 x 15 seconds
3) Ring Support Hold - 5 x 15 seconds
* Stronger athletes hit position 1 for Iron Cross, without straps on arms
Met-Con
EMOM for 12 minutes:
3-4 Muscle ups on the even minutes
15 Burpees on the odd minutes
Monday, December 3, 2012
Tuesday, December 4th 2012
Strength
1) Overhead Squats - 3 x 3 reps
* warm up to the start of your 5-3-1 back squat weight
2) 5-3-1 Back Squat - week 2
Gymnastics
1) 2-3-4-3-2 reps:
Muscle ups (be as strict as Possible)
* rest 90 seconds between sets
2) Back Lever (full or tuck) - 8 x 10 seconds
Met-Con
2 min ME Double Unders
Rest 1 minute
5 min AMRAP of:
10 Pushups (hand release)
10 Toes to Bar
Rest 1 minute
5 min AMRAP of:
10 Goblet Squats - 53/35 lbs
10 Pullups
Rest 1 minute
2 min ME Double Unders
1) Overhead Squats - 3 x 3 reps
* warm up to the start of your 5-3-1 back squat weight
2) 5-3-1 Back Squat - week 2
Gymnastics
1) 2-3-4-3-2 reps:
Muscle ups (be as strict as Possible)
* rest 90 seconds between sets
2) Back Lever (full or tuck) - 8 x 10 seconds
Met-Con
2 min ME Double Unders
Rest 1 minute
5 min AMRAP of:
10 Pushups (hand release)
10 Toes to Bar
Rest 1 minute
5 min AMRAP of:
10 Goblet Squats - 53/35 lbs
10 Pullups
Rest 1 minute
2 min ME Double Unders
Sunday, December 2, 2012
Monday, December 3rd 2012
 |
| The girls taking their WOD to the park! |
1) 5-3-1 Snatch - week 2
2) Snatch Balance - 3 x 3 reps (75% of your 1RM snatch)
Gymnastics
8 Rounds (rest 45 seconds)
3 Strict Handstand Push ups
5 Strict Chin ups
20 Hollow Rocks
Met-Con
5 Rounds for time:
10 Push Press - 135/95 lbs
20 KB Swings - 53/35 lbs
40 Double Unders
Saturday, December 1, 2012
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