CHRISTMAS WODS in a gym

If you have access to a gym do something you couldn't do at home. You can find tons of options on crossfit.com.  If you pick WODs from January of any year, in the comments there is a guy named Bingo who gives lengthy descriptions on how to do the Wods, who to scale the movements, what the intent is, how long it should take you and anything else you would ever want to know.  You can also find all scaling for the crossfit.com WODs at http://www.crossfitbrandx.com/index.php/forums/viewforum/16/ They are organized according to the date the WOD was posted on the Crossfit mainsite.  

Remember you are only as good as your weaknesses.  DON'T cherry pick your WODs for your strengths.  Mix them up.  Do some long ones, short ones, heavy ones, high volume, running, gymnastics movements...

CHRISTMAS WODS with equipment you can find

WOD #6
50-40-30-20-10 
Double Unders 
Situps
Pushups 
A scaling option would be to cut the pushups in half if 150 total is a bit much for you. Do 50 DU, 50 Situps, 25 pushups, 40, 40, 20….

WOD #7
"BARBARA"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
A scaling option is to cut 10 off each movement so 10, 20, 30, 40 instead.  This will help you keep the intensity. You should be able to find a make shift pull-up bar at any local park with monkey bars, a rafter in the basement or garage…Be creative. 

WOD #8
3 Rounds of 
AMRAP 3 min Small children thrusters
Rest 1 min
You will be the hit with all your young cousins or nieces and nephews if you let them "help" you with this WOD.  Spend 3 minutes doing as many thrusters(put your hands in the child's armpits, then do a full squat to overhead press.  Remember to use your hips) as possible. Take a 1 min break. Repeat for 3 rounds.

WOD #9
5 Rounds
Run 400m
21 Overhead squat-no weight 
Use a broomstick, towel, pvc pipe, roll of wrapping paper…Again, be creative.  

WOD #10: Create your own with what you have
If you have access to a cement wall, porch, bench, large rock or something similar do box jumps
Are there some old dumbbells laying in the basement?  Do ground to overheads, push presses, thrusters.
A basketball?  Practice your wall ball two for ones.
A bag of dog food, cement, army gear?  Go for a weighted run.  You will hate me, I mean love me, afterwards if you do this one :)
Try to focus on getting some weight into your WODs.  Find what you have access to and decide how you can safely lift it and then do it repeatedly.

CHRISTMAS WODs-No equipment needed

WOD #1
400m of lunges for time
If you don't have any way of measuring the distancing, do 400 lunges instead.  It should be pretty close.

WOD #2
100 Burpees for time
Teach a sibling, cousin, parent, niece and/or nephew how to do a burpee and race each other.  This one can be fun for the whole family.

WOD #3
8 rounds
10 Burpees
15 Plyo lunges
20 Double Unders
25m Shuttle Run (Run back and forth 5 times across a 5m distance)
rest 90 seconds

Beginners do 5-6 rounds.  Sub tuck jumps if you can't do double unders or don't have your jump rope.

WOD #4

5 Rounds of
4 Pushups into wall walks
40 Squats

WOD #5: Make up your own
Rememeber to:
Write the entire thing before you begin
Do it for time
Everyday mix up the movements, order, length of time, number of reps... 

FRIDAY-14DEC2012

10 Rounds

15 Deadlift 135/95#

15 Pushups

INTERMEDIATE

10 Rounds 

10 Deadlift 135/95#

10 Pushups

       

BEGINNER

7 Rounds

10 deadlift-choose weight

10 pushups-choose height
NO CLASS OVER CHRISTMAS EXODUS.  Our first class back will be January 3rd. 

THURSDAY-13DEC2012

5 Rounds
15 Hangcleans 95/65#
15 Pushpress 95/65#
50 Double Unders

INTERMEDIATE
5 Rounds
15 Hangcleans 65/45#
15 Pushpress 65/45#
30 Double Unders

BEGINNERS
5 Rounds
15 Hangcleans-choose weight
15 Pushpress-choose weight
30 Tuck Jumps

WEDNESDAY-12DEC2012

50-40-30-20-10
Kettlebell Swings 53/35#
Boxjumps 24/20"

INTERMEDIATE

50-40-30-20-10

Kettlebell Swings 44/30#

Box jumps 20/18"

BEGINNER

50-40-30-20-10

Kettlebell Swings-choose weight

Box jumps- choose height

TUESDAY-11DEC2012

"ANGIE"

100 Pullups

100 Pushups

100 Situps

100 Squats

ADVANCED

75 Pullups

75 Pushups 

75 Situps

75 Squats

INTERMEDIATE

50 Pullups-jumping

50 Pushups-elevated

50 Situps

50 Squats

BEGINNER
With a partner do
75 Pull ups(jumping)
75 Push ups(elevated)
75 Sit ups
75 Squats 

MONDAY-10DEC2012

"Jackie"

Row 1000m
50 Thrusters 45#
30 Pull-ups

BEGINNERS
Row 1000m
20 Thrusters-choose weight
20 Jumping Pull-ups

Last done 11MAY2012

FRIDAY-7DEC2012

"Nate"
AMRAP 20
2 Muscle Ups
4 HSPU
8 Kettlebell Swings 70/53#
(If you can not do muscle-ups the equivalent sub would be 4 pull-ups+4 ring dips=1 Muscle up)

ADVANCED
AMRAP 20
2 Seated Muscle Ups with 1/2 or 1 inch band
4 HSPU with 1 ambit
8 Kettlebell Swings 62/44#
(If you can not do muscle-ups the equivalent sub would be 3 pull-ups+3 ring dips=1 Muscle up)

INTERMEDIATE
AMRAP 20
4 Pullups
4 Dips
4 HSPU with feet on bar
8 Kettlebell Swings 53/35#

BEGINNER
AMRAP 15
4 Jumping Pullups
4 Dips off bench
4 Dumbbell shoulder presses-choose weight
8 Kettlebell Swings-choose weight

THURSDAY-6DEC2012

5 Rounds of 
10 Powercleans 135/95#
15 Wallballs 20/14#

INTERMEDIATE
5 Rounds of 
10 Powercleans 95/65#
15 Wallballs 14/12#

BEGINNER
5 Rounds of 
10 hangcleans-choose weight
15 Wallballs-choose weight

WEDNESDAY-5DEC2012

"FRAN"
21-15-9
Thruster 95/65#
Pullups

Fran done well is a 3-5 minute workouts.   Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form.  There will be a 10 minute time cap.  Pull-ups will be kipping or jumping.

Option #1(scale the reps)
15-12-9 or 12-9-6
Thrusters 95/65#
Pull-ups
For this option you may choose to scale the reps for one element and not the other if needed.  For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups.

Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)

TUESDAY-4DEC2012

"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Meet at Castle Field (AKA WATTS Field)

MONDAY-3DEC2012

With partner
40 Deadlift 225/155#
40 Wallballs 20/14#
20 Handstand Pushups
70 Box jumps 24/20"
20 Hang cleans 135/95#
Rest 3 Min
20 Hang cleans
70 Box jumps
20 Handstand pushups
40 Thrusters 95/65#
40 Squats
100 Double unders each