Saturday December 30th, 2017
  • Get Started
    • What Is CrossFit?
    • Beginners Start Here
    • Drop In
  • About C3
    • Pricing
    • Schedule
    • Coaches
    • Location
  • WOD Blog
  • Athlete of the Month
  • Contact Us
December 29, 2017

Saturday December 30th, 2017


Here’s to the final WOD in 2017, and to the New Year filled with fitness and fun!

Partner/Team WOD

In teams of two or three, complete the following for time:

Start with..

  • 2017m Row*

Then 18 rounds** of..

  • 12 Wall Balls (30#/20#)
  • 30 Double Unders (scale to 60 singles)

Finish with..

  • 2018m Row*

Notes:

*Meters on the rower may be split up between however the individuals on the team see fit.

**If you are with one partner, alternate complete rounds (9 rounds each).  For teams of three, each partner will complete 9 rounds each, but will do so waterfall style, meaning each athlete will follow the athlete ahead of them.  While two athletes work, the other rests.

Brian Chandler No Comments
December 28, 2017

Friday December 29th, 2017


Strength

15 minutes to build to a 2RM Overhead Squat

*If you cannot perform an overhead squat with proper mechanics – substitute the following:

  • 5 x 3 Seated Behind the Neck Press + Squat from box

Conditioning

“17.1 V2.0”

12 minute AMRAP:

  • 20 Alternating DB Snatches (50#/35#)
  • 10 Burpee Box Jump Overs (24″/20″)
Brian Chandler No Comments
December 26, 2017

Wednesday December 27th, 2017


Strength

Every 2:30 minutes for 15 minutes (six sets):

  • 3 Deadlifts @ 70% 1RM
  • Max Strict Handstand Push-ups (15 rep cap)*

*Scaling = Strict HSPUs → Kipping HSPUs → DB Z Presses

Conditioning

“CrossFit Disco”

Reps of 10-9-8-7-6-5-4-3-2-1:

  • Power Clean @ 75% Bodyweight**
  • Pull-ups

**Scale to 65% power clean max

Brian Chandler No Comments
December 25, 2017

Tuesday December 26th, 2016


Strength

6 x 3  Front Squat

  • Build through the course of six sets to today’s heaviest set of three

Conditioning

Reps of 27-21-15-9:

  • Wall Balls (20#/14#)
  • Bar Facing Burpees
Brian Chandler No Comments
December 22, 2017

Saturday December 23rd, 2017


Happy Holidays from Capital City CrossFit!

Conditioning

“12 Days of CrossFit 2017”

  • 1 Clean and Jerk (135#/93#)
  • 2 Lateral Bar Hopping Burpees
  • 3 Push Press (135#/93#)
  • 4 Pistols (sub 2 count lunges)
  • 5 Waaaaallllll Baaaalllllls! (20#/14#)
  • 6 Pull-ups
  • 7 Deadlifts (135#/93#)
  • 8 DB Snatches (50#/35#)
  • 9 Toes-2-Bar
  • 10 Front Squats (135#/93#)
  • 11 Clapping Push-ups
  • 12 oz. Cold Beer (sub 500m row)

Go through the exercises as if you were singing the popular Christmas tune “12 Days of Christmas.” Start with one clean and jerk, then two burpees and one clean and jerk, then three push presses, two burpees, and one clean and jerk..

Brian Chandler No Comments
December 21, 2017

Friday December 22nd, 2017


Strength

1 Clean Pull + 2 Hang Power Cleans + 1 Jerk

  • Take 12 minutes to build to the heaviest complex possible

Conditioning

3 rounds for max reps:

  • 3:00 Row for Max Calories
  • 2:00 Max Weighted Walking Lunge Steps (45#/35# Plate)
  • 1:00 Ground to Overhead (45#/35# Plate)
  • Rest 2:00 between rounds
Brian Chandler No Comments
December 19, 2017

Wednesday December 20th, 2017


Partner WOD

20 minute AMRAP – Alternating complete rounds with your partner:

  • 25 Double Unders/50 Singles
  • 10 Double Kb Front Squats (53#/35#)
  • 10 Target Burpees

Core Stability

Accumulate 5:00 of Side Planking – switching sides every :30 (as little rest as possible)

Brian Chandler No Comments
December 18, 2017

Tuesday December 19th, 2017


Strength

A1. Bench Press 5-5-5-3-3-3

  • Build to heavy set of three

A2. 6 x 5 Strict Chin-ups

Conditioning

3 rounds for time:

  • 18 DB Push Press (2 x 50#/35#)
  • 15 Deadlifts (225#/153#)
  • 12 C2B Pull-ups

 

Brian Chandler No Comments
December 17, 2017

Monday December 18th, 2017


Strength

A1. 4 x 5 Speed Squats* @ 40% 1RM

  • Rest :30

A2. 4 x 10 Lateral Hurdle Jumps

  • Rest :90

*Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible.

Conditioning

For time:

  • 45 Wall Balls (30#/20#)
  • 30 Hang Power Cleans (135#/93#)
  • 800m Run
  • 30 Hang Power Cleans
  • 45 Wall Balls
Brian Chandler No Comments
December 15, 2017

Saturday December 16th, 2017


Team WOD

Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible:

Reps of 5-10-15-20-25 etc..

  • Calorie Row
  • Kettlebell Swings (60#/44#)
  • 2-count Split Lunges

This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete his/her 5 calorie row. Partner C will follow Partner B. Teammates may not be working at the same station. Continue up the ladder, adding 5 reps per round until the 20 minutes is up.

Brian Chandler No Comments
Next →
Recent Posts
  • January 2021 Athlete of the Month – Nick Dyson
  • December 2020 Athlete of the Month – Joy Klas Reynolds
  • November 2020 Athlete of the Month – Abby Griffith
  • October 2020 Athlete of the Month – Anthony Filipiak
  • September 2020 Athlete of the Month – Lindsey Donovan
Recent Comments
  • Deano on March 2016 Athlete of the Month: Brady Bird
Archives
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016

© 2021 Capital City CrossFit