WOD
For reps:
5 min DUs
5 min Ring Push-ups
3 min DUs
3 min Ring dips
1 min DUs
1 min Pull-ups

SWOD
Apprentice/Craftsman/Expert:
Squat 20RM
Press 2, 2, 2, 2, 2

WOD
For Time:
15 Power Cleans
100m Barbell OH Carry
15 Squat Cleans
100m Barbell OH Carry
15 Power Snatch
100m Barbell OH Carry
15 Squat Snatch
100m Barbell OH Carry
* (M=115/F=85#

SWOD
Rest

WOD
Tabata
Tabata Row (total distance)
-Rest 90 sec
Tabata GHD sit-ups
- Rest 90 sec
Tabata Hand Release Pushups
**Score by lowest round each exercise, then combine the three lowest numbers

SWOD

Apprentice/Craftsman:
Deadlift 5 RM (add 10 lbs to last workout)
Expert:
Deadlift 5 @ 75%, 3 @ 85%, 1 @ 95%
*percentages are based off of 1 R

WOD
For time:
Row 1K
30 Burpee box jumps (20”)
Row 1

SWOD
Apprentice/Craftsman:
Power Clean 5×3 (set new PR)
Expert:
Power Snatch 8x

WOD
4 Rounds for Time:
10 Chest to Bar Chin-ups
15 Burpees
400m run

SWOD
Apprentice/Craftsman/Expert:
Squat 20RM
Bench 3×5 (add 5 lbs to last workout)

Pearl Harbor day, folks. Take a moment to remember.

WOD
For time:
5 rope ascents – 20′
10 unbroken cleans (M=165/F=95#)
200 double unders
10 unbroken cleans (M=165/F=95#)
5 rope ascents – 20′
(sub 7 towel or bar chin up-knee up for 1 rope ascent. A chin up-knee up is a strict chin up where head gets higher than hands on towel, and
knees are brought up into chest as you raise up into towel chin up)

SWOD
Rest

PS: Who’s still doing daily HSPUs?

WOD
5 Rounds for Time:
15 Deadlift (M=245/F=165#)
21 KB Swings (M=1.5 /F=1 pood)

SWOD
Apprentice/Craftsman/Expert:
Deadlift 10 RM
Pull Ups 3 x max reps

Happy December to all the scattered CFFMers out there in the hills! Most, if not all, of you are managing to train somewhere, somehow. Keep that up. You don’t want to come back to the box all deconditioned.

If you haven’t already, go check out some of the excellent commercial Crossfit gyms nearby. Here are the ones we HIGHLY recommend:

Diesel Crossfit is run by Evan and Mandy Davidson and is a great affiliate. These guys have been friends and staunch supporters of CFFM for years and you will not go wrong with them. They’ve already welcomed a few stray CFFMers in, so you might run into some familiar faces.

Crofton Crossfit is Garret Smith’s gym and you will love it there. Garret’s also a friend of CFFM and has helped us out with loaner gear for certs in the past. Good guy with great trainers, check him out if you’re east of the fort.

Crossfit 10-10 is located within Krav Maga Columbia, and is by all accounts a good place to train as well. There are a few CFFMers there already, and the owner, Jeff, is a super nice guy. Keli has spoken with him pretty extensively and he’s there to help.

In other news, we are still finalizing plans for the wake WOD, and more importantly are working with the Fort Meade Directorate of Public Works to find a new home. Believe me, they are searching high and low. With a little luck, and probably some work on our part, we hope to find a new home pretty soon. Maybe after the holidays.

If you are having a hard time finding somewhere to train, by all means drop Keli and email at keli@crossfitfortmeade.com. She’s been in touch with every affiliate around and has all the info you might need.

Watch this space and keep training hard!

Tomorrow’s WOD will be up just as soon as wordpress starts functioning properly. In the meantime, the monthly sked is linked to the right if you can get it to open (I can’t right now) and the magic number of HSPUs is five. Twelve if you skipped the weekend!

Okay now its working:

WOD
25 Min AMRAP
10 SDLHP (M=75/F=55#)
25 Unbroken DUs
10 Power Snatch (M=75/F=55#)

SWOD
Apprentice/Craftsman/Expert:
Squat 20RM
Press 8×3 @ 65% of 1 RM (45 sec rest)

So as some of you know, we used to have a monthly challenge back in the day. The idea was that each month we would post a movement, and then perform a number of reps of it that corresponded to the day of the month. One on the first, two on the second, etc.

The movements are chosen specifically to address areas for improvement, vice just doing a few reps of something you’re good at. That being said, they are challenging, so the idea is not to perform every set unbroken (but feel free to if possible). Rather, if on the 30th you cannot do all 30 reps at once, break it up as needed. The goal is to finish the month with more work capacity in the movement than you started.

So without further ado, this months 30 Day Challenge is….

HANDSTAND PUSHUPS

If you’re just now hearing about it, do three today!

And now, for today’s programming:

WOD
HERO WOD
“Abbate”
Run 1 mile
21 Clean and jerk (M=155/F=95#)
Run 800 meters
21 Clean and jerk (M=155/F=95#)
Run 1 Mile

SWOD
Rest

Have a great weekend!