WOD Dec 1 2013

WOD December 1 2013
Since we're working December 1st this year I thought we should start it out with a little 12 days of Christmas!

Bike, row, run 5 min, do good head to toe.

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Sled Drag There and Back 20m (if too cold or snowy change this to stairs)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings
12 Deadlifts

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Put 3 plates on the sled. Use it outside. Deadlifts pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Not sure on the time frame, but if there is is some of the aforementioned, hit up some core work.


Water is good, yeahh

Workout of the Day November 26, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

 Part 2

4 Rounds
Run .31 mi or bike 2:30 or row 500M
10 Walking lunge steps holding a plate overhead
20 Push ups

***Then***

3 Rounds
Run 0.25 or bike 2;00 or row 400M
10 Goblet Squats
20 Ring Rows

There is no break between the 2 sections of part 2. This is a big workout, so be sweaty and ready before starting. There is a cap of 30 minutes to complete everything.

Stretch and water is good.

Workout of the Day November 23, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

Part 2

In 20 Min Find a heavish:

2 Back Squat + 1 behind the neck Push press

Do 2 back squats, then perform one push press from behind the neck. Work at this for 20 min and challenge yourself. Watch the video for a visual on the push press. Notice when he lower the bar back down, he absorbs it with his legs.

Part 3

20 Min

5 Pull ups/ ring rows
10 Push ups
15 Back Squats

Workout of the Day November 18, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 squats
10 back ext

Part 2

 Bench Press

10-7-5-3-3-2-2-2

Part 3

10 Min
7 Push Press ( use a barbell or dumbells )
10 Goblet Squats ( use a kettlebell )
15 Medicine Ball Sit ups

Med ball sit ups, hold the ball above your head on the floor, then sit up while holding the ball.

Water is good.

Workout of the Day November 15, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
5push ups
15 sit ups
10 squats
10 back ext

**** Couch Stretch ****

Part 2

Back Squat

2-2-2-2-2-2-2

Part 3

4 Rounds

1min Burpees
30 sec rest
1 Min kettle bell swings
30 sec rest
1 min jump rope

30 Sec rest

Workout of the Day November 10, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Shoulder Press
 3-3-3-3

Part 3

Row 500M
---then---
21-15-9
Wall balls
pull ups/ ring/ body rows

Do 21 of each movement, then do 15 of each then 9.

Workout of the Day November 7, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
5 sit ups
10 squats
10 back ext

Part 2

6 Rounds

In 3 Minutes:

8 Goblet Squats
12 Hanging Knee raises
Row 200 Meters

You will have 3 minutes to complete the 8 goblet squats, 12 hanging knee raises and the row, once you complete that, you rest till 3 minutes has elapsed, then start the next round.

Stagger start on the minute or 2nd minute to accommodate the rower for everyone. Remember, the harder you work, the more rest you get.

Workout of the Day November 2, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 sit ups
15 squats
10 back ext

*** Couch Stretch after part 1 ***

Part 2

Back Squat

3-3-3-3-3-3-3-3

Sooooo.. this is a lot of reps, these weights should not be maximal, and should move fast at the start, and get a bit tougher by the end. Also, choose a weight which won't have a big increase from the first set to the last. For example, starting with 100lbsand ending with 200.

Part 3

3 Rounds

Row 500 Meters

Rest between each set at a minimum of 2:1. If there are 4 rowing at the hall, your rest will be till everyone else goes and it gets back to you. These are full out efforts.

Stretch butt and hamstrings after. Water is your friend.