Hugh Cairns Armoury – 19 – 26 Dec 11

Team Belt-Fed!  We are going to take a break from training over the xmas season.  Today (monday) will be our last team WODs until the week of the 2nd of Jan, starting monday at noon.

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STAND DOWN, SANTA’S GOT OVERWATCH!!!

Below is a link of several body weight WODs that you can use over the xmas break.  Remember, it is all about keeping the crap food away!  Have a merry Christmas and i look forward to working out with you all in the New Year!

-Capt Knibbs

Monday

Warmup:  12 gym length sprints, start from jog, work to sprint, followed by full dynamic stretch.

WOD  Every minute on the minute….

4 burpies, 2 Deadlifts (#225), and 2 pullups

For 20 mins.

BODY WEIGHT WOD LINKS

http://www.google.ca/url?sa=t&rct=j&q=body%20weight%20wods%20crossfit&source=web&cd=3&sqi=2&ved=0CDMQFjAC&url=http%3A%2F%2Fboard.crossfit.com%2Fattachment.php%3Fattachmentid%3D2712%26d%3D1224442007&ei=smrvTuDiJ4zKiQLO6InPBA&usg=AFQjCNEnbCxy5uUtHae11I4EzpyqmENwJg

 

 

 

13 – 20 Dec 11

Team BELTFED:

I will be out of the city on civy business all week.  Maj Carlson will be honchoing the lunch WOD team and it will be situation normal at the 1630 WOD.  As well, we will be working out right up to xmas and between xmas/new years i will be programming a week of bodyweight wods that you can do at home.

– Capt Knibbs

Monday:

Hero WOD

“Wood”

5 Rounds for time (RFT)

Zengel Lap

10 Burpee box jumps, 24″ box

10 Sumo-deadlift high-pull (95lbs)

10 Thruster (95lbs)

Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Wednesday:

Skill:  Work on your double unders

WOD:

The 12 days of days of xmas (beltfed style)

Do this just like the song, completing the first “day” and then moving on to the second “day” by doing 1 and 2, the next iteration would include days 1,2, and 3, etc, etc, until you hit the end.

1 – Overhead squat (95)

2 – gym width sprints

3 – pullups

4 – Squat cleans (95)

5 – burpies

6 – Hollow Rockers

7 – Push Press (95)

8 – Situps

9 – Kettle bell swings

10 – Double unders

11 – Knees to elbows

12 – gym length sprints with a 45 lb plate

Friday

Overhead Squat fundamentals

WOD

Overhead squat: 5, 4, 3, 2, 1, 1

Work up to a max weight.

 

Hugh Cairns Armoury: 05 – 12 Dec 11

Monday:

Tabata

Lunges

Pushups

Situps

Pullups

 

Tues Nite:

Fireteam workout:

Combined reps counted.   One member completes a zengel lap while the other begins the reps below.  Once the lap is complete, the partners swap and one runs while the other continues with the reps.

Reps for time.

100 Squats

90 Pushups

80 Situps

70 Box Jumps (24/20)

60 KB Swings (53/35)

50 Toes-to-Bar

 

Wednesday:

Skill:  Thruster and back squat fundamentals review

“Bad Frog”

8 rounds of…

The Frog Complex (6 reps of squat clean to thruster to back squat to thruster)

1 – Zengel Lap

For time.

 

Thursday Parade Nite:

Fireteam workout:

Combined reps counted.   One member completes a zengel lap while the other begins the reps below.  Once the lap is complete, the partners swap and one runs while the other continues with the reps.

Reps for time.

100 Squats

90 Pushups

80 Situps

70 Box Jumps (24/20)

60 KB Swings (53/35)

50 Toes-to-Bar

 

Friday:

Skill Work:  Double Unders

WOD:  Clean & Jerk – 5 5 3 3 2 2