Month: December 2014

41 Railroad – CrossFit Group

Warm-up

– 2:00 Rower

Olympic Lifting Warmup (Clean and Jerk)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Cleans

– 5 Front Squats

– 5 Squat Drops

– 5 Squat Lands

– 5 Squat Cleans

– 5 Press

– 5 Push Press

– 5 Push Jerks

Weightlifting

A.: Metcon (Weight)

A. Front Squat

– 3.3.3

– 2:00 Rest

– 2.2.2.2

– 2:00 Rest

– 1.1.1.1.1
Rest 10 seconds between each set. Three reps, rest 10 seconds, three reps, etc.

B: Metcon (Time)

B. For Time

– 30 Clean and Jerks (135#95#)

– 1k Row

41 Railroad – CrossFit Group

Warm-up

– 2:00 Rower

– 25m Inch Worm

– 25m High Kicks

– 25m Bear Crawl

– 25m Crab Walk

Deadlift Warmup

– Barbell

– Barbell + Bumper

Weightlifting

A: Deadlift (8/6/4/8/6/4 Reps)

B: Metcon (Time)

For Time

– 50 Strict Pullups
Note: Every time you break complete equal number of wall balls. If you start with 10 strict pullups you will do 10 wall balls before going back to pullups.

C: Metcon (No Measure)

Finisher

– Accumulate 5:00 Weighted Glute Bridge Hold
Note: Every time you break complete 10 weighted situps.

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twist

– 10 Good Mornings

– 10 Pole Stretches

– 10 OH Squats

Olympic Warmup (Snatch) w/ Barbell

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatch

– 5 Behind Neck Snatch Grip Push Press

– 5 Overhead Squats

– 5 Snatch Balances

2: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 15 Mountain Climbers

– 8 KB Swings (24kg/16kg)

– 7 Air Squats
RxPlus:

– KB Swings (32kg/24kg)

– Jumping Squat

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 50 Single Unders

– 10 KB Lunges (24kg/16kg)

– 5 Pullups
RxPlus:

– 25 Double Unders

– KB Lunges (32kg/24kg)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00

– 10 Burpees

– 5 Toes 2 Bar

– 5 Power Snatch (115#/75#)
RxPlus:

– Power Snatch (135#/95#)

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope

Four Rounds

– 3 Squat @ 5550

– 5 Seated Double KB Presses

– 20 Double Unders

Note: 5 seconds down, 5 second hold, 5 seconds up on squats

Weightlifting

A: Back Squat (10-10-10 w/ 2:00 Rest)

B: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 3 Press + 3 Push Press

Finisher

C: Metcon (No Measure)

Four Rounds

– ;45 Right Plank

– :45 Left Plank

– :30 Rest

41 Railroad, 37 Railroad – CrossFit Group

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 250m Row

1 to 4 Reps

– Inch Worm

– Pushup

– Downward Dog to Cobra

– KB Deadlift

Metcon

A: Metcon (AMRAP – Reps)

Four Rounds for Reps

– :30 Burpee

– :30 Russian KB Swing (32kg/24kg)

B: Metcon (Weight)

Four Rounds w/ 3:00 Rest

– 1.1.1.1 Power Clean

C: Metcon (Weight)

Every :20 for 5:00

– 1 Power Clean and Jerk w/ 70% of B

41 Railroad – CrossFit Group

WOD

Twelve Days of Christmas (Time)

Twelve Days of Christmas WOD:

1st Day – 1 Handstand Pushup

2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)

3rd Day – 3 Burpees

4th Day – 4 Box Jumps (24″)

5th Day – 5 Pullups

6th Day – 6 Air Squats

7th Day – 7 KB Swings (24kg/16kg)

8th Day – 8 Situps

9th Day – 9 Pushups

10th Day – 10 Wall Balls (20#/14#)

11th Day – 11 Walking Lunges

12th Day – 12 100M Rows

You will perform the movements like the song, “Twelve Days of Christmas”….

– 1 handstand pushup

– 2 thrusters, 1 handstand pushup

– 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…

41 Railroad – CrossFit Group

Warm-up

– 1:00 Row

– 1:00 Jump Rope

Two Rounds

– 25m Lunges

– 25m Bear Crawl

– 25m High Kicks

– 25m Burpee Broad Jumps

1x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Back Squat (8-8-8-8)

B: Shoulder Press (5-5-5-5-5)

Finisher

C: Metcon (No Measure)

Four Rounds w/ 2:00 Rest

– 50m Heavy Farmers Walk

– 10 Back Extensions

– 1:00 Plank Hold

41 Railroad – CrossFit Group

Warm-up

– 1:00 Rower

– 1:00 Jump Rope

– 10 Plank Lunges

– 10 Plank Samsons

– 1:00 Rower

– 1:00 Jump Rope

– 10 Lunges (each)

– 10 Situps

– 1:00 Rower

– 1:00 Jump Rope

Metcon

Rest 4:00 between each AMRAP

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 120m Rower

– 12 Russian KB Swings (32kg/24kg)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 10 Wall Ball (14#/10# @ 10’/9′)

– 10 Squat Thrust

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 8 Pushups

– 8 Situps

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

1 to 5 Reps

– Ball Slam

– Mountain Climber

– Pushups

Weightlifting

Three Rounds w/ 2:00 Rest

A: Push Press (EMOM – 6:00)

B: Metcon (Weight)

Three Rounds w/ 2:00 Rest

– 3.3.3 Power Cleans + 1 Jerk
Note: 3 power cleans + 1 jerk. Rest for 10 seconds. Three times.

Finisher

C: Metcon (No Measure)

EMOM – 12:00

– Odd: 30 Second L-Sit

– Even: 30 Second Wall Sit