31 December 2015

Friday 1 January

Happy New Year!!!

AMRAP - "Bottom to bottom tabata squat"
8 rounds: 
20 seconds of air squats
10 seconds resting in bottom of squat

then

5 rounds
1 minute plank hold
30 seconds rest
1 minute handstand hold
30 seconds rest


30 December 2015

Thursday 31 December

Extended Muscle Up Progression

Amanda
9-7-5
Muscle-ups
Snatch (135/95)

Wednesday 30 December

Front Squat (5x4)

5 RFT
15 Wallball Shots
10 Deadlifts (185/125)
5 Handstand Push-ups

29 December 2015

Tuesday 29 December

10 min EMOM
1 Snatch Pull
1 High Hang Squat
1 Squat Snatch

3 RFT
400m Run
15 Power Snatch (95/65)
15 Chest-to-Bar Pull-ups

27 December 2015

Monday 28 December

24min EMOM
1st: 30 Double Unders
2nd: 15 KBS (53/35)
3rd: 15 HRPU (feet on 45# plate)

4min AMRAP
20 Double Unders
10 KBS (53/35)

26 December 2015

Saturday, 26 December

A make-up for the rained-out classes yesterday will be at 1700 today.  12 Days of Christmas WOD!!!  The gym will be open from 1700-1900. 

24 December 2015

Friday 25 December

Merry Christmas!!!! To celebrate we'll be doing a 12 Days of Christmas WOD

For time:
1 Squat Snatch (135/95)
2 Jerks
3 Squat Cleans
4 HSPU
5 Burpees
6 Box Jumps (36)
7 KBS (53/35)
8 KB Snatches
9 KB SDHP
10 Push-ups
11 Pull-ups
12 Muscle-ups

23 December 2015

Thursday 24 December

Push Press
Start with bar, add only 5/10# per set, find 5RM

J.T. for time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

22 December 2015

Wednesday 23 December

Paused Front Squat 4x6 w/3sec pause

METCON for time
800m Run
100m Farmers Carry (45/35 each side)
100 Hollowbody Rocks
50m Bear Crawl
50m Overhead Barbell Lunge (45/35)
25 Pull ups
50m Overhead Barbell Lunge (45/35)
50m Bear Crawl
100 Hollowbody Rocks
100m Farmers Carry (45/35 each side)
800m Run

21 December 2015

Tuesday 22 December

Deadlift 4x4

14 min AMRAP
10 Toes-to-bar
10 Box Jumps (24/20)
10 Thrusters (115/75)


20 December 2015

Monday 21 December

Snatch Balance
5-5-3-3-1-1

METCON
4RFT
40 Double Unders
20 Wall Ball Shots
10 Front Squats (115/75)



17 December 2015

Friday 18 December

STRENGTH
1 Rep Max Overhead Squat 

METCON
8 Minute EMOM:
5 Thrusters (115 / 75#)
Ring Dips

MOBILITY
Glute rolling with ball or foam roller.


16 December 2015

Thursday 17 December

STRENGTH
1 Rep Max - Clean and Jerk
  
METCON
5 Rounds for Time:
200m Run
20 Air Squats
15 Sit-ups
10 Push-ups

EXTRA CREDIT
50 Russian Twists (53 / 35#)

15 December 2015

Wednesday 16 December

STRENGTH
1 Rep Max - Bench Press

METCON
3 RFT:
800M run
30 KBS (72/54)
30 Pull-ups 


14 December 2015

Monday 14 December

STRENGTH
1 rep max Back Squat

METCON
15:00 AMRAP
20 pull-ups
10 T2B
400m Run

MOBILITY
Shoulders / Upper Back 

10 December 2015

Friday 11 December

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 3x Overhead Squat Complex 
(% based on Snatch 1RM): 4x1 (70%) 

METCON
3 rounds for Time:
15 Hang Power Cleans (115 / 75#)
15 Burpees

MOBILITY
Quad Smashing w/ Kettlebell.

09 December 2015

Thursday 10 December

STRENGTH
Clean and Jerk: 1x2 +1(75%)1x1+1 (80%)3x1+1 (85%)
 Clean Pull: 3x2 (90%)

METCON
3 rounds for Time:
400m Run
20 Toes to Bar
20 Push-Ups

EXTRA CREDIT
30 Turkish Get-Ups (53 / 35#)

08 December 2015

Wednesday 9 December

WINTER THROWDOWN

The fun starts at 1800. Come out and compete against the best CrossFitters Al Udeid has to offer.  Each athlete will compete in 3 events and scores are calculated across all events. The Top 3 performers will receive a free t-shirt. Participate is free.  See tomorrow!

3 Events for Time: 
1) Run 400
    40 Double Unders(80 Singles)
    Run 400
    30 Double Unders(60 Singles)
    Run 400
    20 Double Unders(40 Singles)

2) Max Snatch in 10 Min (Scale: Max 2Rep OHS from rack)

3) 21-15-9
    Wall Ball Med Cleans (20 / 14#) ( Wall Ball must be cleaned every time)
    Double KB Deadlift (53 / 35#) Option to go to 70 / 53#
    CASH OUT: 30 Burpees

07 December 2015

Tuesday 8 December

STRENGTH
Snatch  1x2 (75%)1x1 (80%)3x1 (85%)

METCON
AMRAP: 5:00
30 Double Unders
15 Power Snatches (75 / 55#)

EXTRA CREDIT
For Time:
100 Ab-mat Situps


06 December 2015

Winter Throwdown

Join us for our Winter Throwdown Event on Wednesday, 9 December starting at 1800. Come out and compete against the best Crossfitters Al Udeid has to offer.  Each athlete will complete 3 events and scores are calculated across all events.  The Top 3 performers will receive a free t-shirt.  Participation is free.  See you Wednesday!

Monday 7 December

STRENGTH
Back Squat: 1x6 (60%), 1x4 (70%), 1x3(80%) 1x2 (85%), 1x1 (95%), 1x1 (100%)

METCON
Modified Crossfit Baseline
For Time:
400m Run (modified from 500m Row)
40 Air Squats
30 Ab-mat Situps
20 Push-Ups
10 Pull-Ups

MOBILITY
Triceps Smashing with the Barbell

03 December 2015

Friday 4 December

STRENGTH
1x Behind the Neck (BTN) Snatch Grip Push Jerk + 2x Overhead Squat Complex (% based on Snatch 1RM): 4x1 (85%) 

METCON
Alternating EMOM 20:00
EVEN (0, 2, 4, etc…)
DL / PC / PJ Complex (115 / 75#)
9 Deadlifts
6 Power Cleans
3 Push Jerks

ODD (1, 3, 5, etc…)
10m Sprint
10m Back Peddle
10m Sidestep
10m Crossovers (Carriocas)

MOBILITY
Use the foam roller on Lats and Back.

02 December 2015

Thursday 3 December

STRENGTH
Clean and Jerk: 2+1 (60%), 2+1 (65%), 2+1 (70%), 2+1 (75%), 2+1 (80%), 2+1 RM
Clean Pull: 1x3 (100%), 1x3 (105%), 2x3 (110%)

METCON
For Time:
21-15-9
Deadlift (225 / 205#)
Pull-Ups

EXTRA CREDIT
For Time: 50 Toes to Bar


01 December 2015

Wednesday 2 December

STRENGTH
Bench Press: 5x3 (80% +10lbs) 

METCON
In 30min complete:
400m Farmer’s Carry (90 / 50#)
In the remaining time complete AMRAP:
5 Handstand Push-Ups
1 Tire Flip (each athlete picks their own tire) 
10 Snatches (115 / 75#)
40 Double Unders (3:1 Singles)

MOBILITY
Oblique / High Quad Mobility