WOD | Chikara CrossFit


WOD - 03 Jan 2018 (Wed)

Warm Up:
100 Mini Hops
(Also, pace yourself on the first round to make sure each movement is comfortable. Alternatively, rewind the video, pause at opportune times, and practice each movement as a warm up)

3 Rounds For Time:
1.) Cold Feet x100 (total)
2.) Push-Ups x5
3.) Skier Hop x50
4.) Push-Ups x5
5.) Skater Lunge x20
6.) Push-Ups x5
7.) Sled Tuck x50
8.) Push-Ups x5
9.) Cold Water Plunge x25
10.) Push-Ups x5
11.) Skier Jump x50
12.) Push-Ups x5

Beware! Test some jump heights before going full force. Make sure your ankles and legs are warm and ready to absorb the impact of jumping.

Most of all, have a great time!


WOD - 02 Jan 2018 (Tue)

Warm Up:
2-3 Rounds, Not for Time:
100 Mini Hops
10 Push-Ups to Downward Dog
15 Slow Air Squats

12-Minute AMRAP:

24x Elbows to Hands
12x Depth Charges

In Elbows to Hands, focus on staying tight through your midsection (indeed, all through your "anterior chain": particularly thighs and stomach).

In Depth Charges, focus on losing the elastic reaction that helps you spring out of the hole. After the jump, either absorb your landing and reset, or go directly back into your next repetition. If jumping is no good, that's okay. You'll still get a nice effect from doing a 5-second eccentric squat to the bottom and popping out to the top.

Good Luck!

WOD - 01 Jan 2018 (Mon)

Happy New Year!

This is how Santa stays fit in the off-season.

Burpee Ladder: 1-2-3-4-5-6-7-8-9-10-11-12-11-10-9...

Between sets of burpees, shadow box for double the number of burpees in punches (ex. 1 burpee = 2 punches on each side; 2 burpees = 4 punches on each side).

Burpees will never quite be the same again.

WOD - 31 Dec 2017 (Sun)

At Home Workout 2

Accumulate 60 seconds each hold:
Run a 12-minute clock and go Fight Gone Bad style:
Run a clock for 60 seconds each hold, and take 15-30 seconds of rest:

1.) Plank (Top Push-Up)
2.) Bridge/Wheel
3.) High Pistol Hold Right
4.) High Pistol Hold Left
5.) Chaturanga (Bottom Push-Up)
6.) Low Pistol Hold Right
7.) Low Pistol Hold Left
8.) Side Plank Right
9.) Side Plank Left
10.) High Side Lunge Hold Right
11.) High Side Lunge Hold Left
12.) L-Sit (Forgive Me)

WOD - 30 Dec 2017 (Sat)

At Home Workout Day 1

Simple but not easy.
AMRAP 12 Minutes:
2 Push-Ups
3 Squats
4 PU
6 SQ
6 PU
9 SQ
8 PU
13 SQ
10 PU
15 SQ
...etc. Keep adding 2 push-ups and 3 squats each round. Go for broke!