12.24.18 – 12.29.18

Monday, 12.24.18

Wod @ 10am

12 Days of Christmas

1 squat clean thruster, 155/105 (55% Clean and Jerk)

2 power snatch

3 OTB burpees

4 STO

5 hang power cleans

6 deads

7 HSPU

8 FR lunges

9 TTB

10 box jumps, 24/20

11 KBS, 70/53

12 pistols

 

*One barbell…

1 squat clean thruster… then, 2 power snatch + 1 squat clean thruster…. 3 OTB burpees + 2 power snatch + 1 squat clean thruster…. 4 STO + 3 OTB burpees + 2 power snatch + 1 squat clean thruster… and so on…

 

Tuesday, 12.25.18

CLOSED

 

Wednesday, 12.26.18

CLOSED

 

 

Thursday, 12.27.18

CF GROUP

Warm up:

Coach led

 

Wod (cap @ 45)

With a running clock…

AMRAP 9

12 OHS, 95/65

30 dubs

Immediately into…

For time:

100 burpees over the rower

1000m row

1 mile run

2 mile bike

 

*Athletes, for this last portion, you are all going to have to start in different positions in order to make the rowing and bike possible! Also, some of you may have to bike before the run! Thanks for your cooperation!

 

CF LITE

Warm up:

Coach led

 

Wod (cap @ 45)

With a running clock…

AMRAP 9

12 DB Front Squats

30 dubs/60 singles

Immediately into…

For time:

100 burpees over the rower

1000m row

1 mile run

2 mile bike

 

 

Friday, 12.28.18

CF GROUP

Warm up

Barbell

 

Clean

E2Mx8 sets: hang power clean + hang clean + jerk

*Build to a max

 

WOD

21 push press, 115/75

42 pistols

63 dubs

15 push press

30 pistols

45 dubs

9 push press

18 pistols

27 dubs

 

Saturday, 12.29.18

CF GROUP

With a partner and a running clock…

Minutes 0 – 8

Both partners find a bear complex max (power clean + front squat + press + back squat + BTN press)

*You can combine movements

 

@ minute 8

AMRAP 4

ME bear complex @ 90% of lighter partner’s weight.

*Take 90% of the lighter of the two weights and perform as many reps (power clean + front squat + press + back squat + BTN press = 1 rep) as possible in 6 minutes. You MUST complete one full rep before switching out, but do not have to switch out every rep.

 

Rest 12 – 17

 

@ minute 17 (cap 9 minutes)

200 wallballs, 20/14

 

Rest 26 – 31

 

@ minute 31 (cap 15 minutes – 46 on the clock)

100 dubs

20 CTB

20 DB STO

20 TTB

100 dubs

30 CTB

30 DB STO

30 TTB

100 dubs

40 CTB

40 DB STO

40 TTB

100 dubs

50 CTB

50 DB STO

50 TTB

*Divide reps however you wish; one person works at a time

 

 

CF LITE

100 dubs/singles

50 wallballs

20 CTB/pullups

20 DB STO

20 TTB

100 dubs

50 wallballs

30 CTB/pullups

30 DB STO

30 TTB

100 dubs

50 wallballs

40 CTB/pullups

40 DB STO

40 TTB

100 dubs

50 wallballs

50 CTB/pullups

50 DB STO

50 TTB

 

Cash out: 2000m row

 

*Divide reps however you wish; one person works at a time

 

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