CrossFit Garland

12-30-11 WOD

Robert — Fri, 30 Dec 2011 12:07:39 +0000

This week, CrossFit Garland is closed, but we’re not going to give you any excuse for not getting your WOD on. Use this weak to work on your “GOATS.” Yes, “GOATS.” The concept is simple. A “Goat” is an exercise or movement you suck at, hate, or both. This can include anything from running, pistols, pull ups, thrusters, Push ups, handstands, or mobility. This point is, we should work harder at the things we suck at instead of always trying to improve what we’re already good at. Spending some time this week to improve some of your “goats.” It will make a HUGE difference in how fast you progress!

SKILL:
A1. Pull Ups: 5 x 10 Strict Reps (Use only enough assistance to complete each rep with strict form.)
A2. OH Squats for Technique (5 x 10, 6s hold at bottom)

WOD: For Time
40 Burpees
200m Sprint
100 Lunge Steps
200m Sprint
40 Burpees

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-29-11 WOD

Robert — Thu, 29 Dec 2011 12:02:45 +0000

SKILL:
A1. Double Unders: 6 x 20 (5, 10)
A2. Wall Walks: 6 x 4

WOD: 4 Rounds For Time
Squat (Hold bottom position for 30s)
20 Squats
Push Up (Hold top position for 30s)
20 Push Ups
Sit Ups (Hold at 45 degree angle for 30s)
10 Sit Ups

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-28-11 WOD

Robert — Wed, 28 Dec 2011 11:56:43 +0000

SKILL:
A1. Pistols (with Ring/Pole/Bands): 2 x 12ea; and to Low Target: 3 x 8ea)
A2. Kipping (Butterfly) Swings: 2-3 x 15, Kipping Pull Ups 2-3 x 5-8, 15s rest

WOD: 5 Rounds For Time
15 DB Thrusters (30#, 50#)
Run 400 meters

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-27-11 WOD

Robert — Tue, 27 Dec 2011 11:53:01 +0000

SKILL:
A1. KB Swings: 3×12 (Russian), 3×8 (American), 15s rest
A2. Planks: 6 x 75s Holds

WOD: 5 Rounds For Time
50 Mountain Climbers (4 Count)
25 Sit Ups

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-26-11 WOD

Robert — Mon, 26 Dec 2011 11:45:48 +0000

SKILL:
A1. Double Unders: 6 x 20 (5, 10)
A2. Handstand Holds (HSPUs), 3-5 x 30s, 45s Rest

WOD: 3 Rounds for Time
15 Pull Ups
21 Dips
50 Squats

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-23-11 WOD

Robert — Fri, 23 Dec 2011 11:11:28 +0000

STRENGTH :
A1. Standing Press (From 5RM): 4×5
A2. Strict Chin Ups: 4-5 x Max Consecutive Reps

WOD: 3 Rounds for Time
12 Inverted Rows
21 DB Thrusters (25#, 45#)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-22-11 WOD

Robert — Thu, 22 Dec 2011 11:10:40 +0000

SKILL:
A1. Double Unders: 3-5 x 20 (5, 10)
A2. Handstand Holds (HSPUs), 3-5 x 30s, 45s Rest

WOD: 5 Rounds for Time
15 Burpee Box Jumps (20″, 24″)
10 Deadlift (135#, 225#)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-21-11 WOD

Robert — Wed, 21 Dec 2011 11:09:33 +0000

STRENGTH:
A1. Hang Power Cleans to 3 Front Squats: 3-5 x 5, 30s Rest
A2. Box Jumps: 4-5 x 5, 60s Rest

WOD: ½ Tabata Intervals. Every rep round counts. 4 rounds of each exercise before rotation.
HSPU’s
T2B (KTE/KTC)
Pistols
Rowing (For calories)

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-20-11 WOD

Robert — Tue, 20 Dec 2011 11:08:47 +0000

SKILL:
A1. Parallette Work: Tuck, L-Sits, 15s-30s Holds x 5, 30s Rest
A2. Kipping (Butterfly) Swings: 2-3 x 15, Kipping Pull Ups 2-3 x 5-8, 30s rest

WOD: AMRAP in 10 Minutes
20 Sit Ups
15 Front KB Squats (16kg, 24kg)
100m Sprint

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).

12-19-11 WOD

Robert — Mon, 19 Dec 2011 12:31:26 +0000

SKILL:
A1. Turkish Get Up: 3 x 5
A2. Side Plank: 3 x 30s Hold
B1. Lunges: 2 x 10

WOD: 21-15-9
Squats
Push Up
Box Jump

*Perform 1 Burpee at the end of each round

Active Recovery: After completing WOD, do mobility work (Stretching, foam rolling, etc.).