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Saturday WOD 12/23/23

12 DAYS OF CHRISTMAS WOD 830AM – NO SPIN TODAY – WEAR YOUR FESTIVE GEAR!!!

On the 1st day of Christmas my CF Coach sent to me 1 Rope Climb and a Partridge in a Pear Tree

On the 2nd day of Christmas my CF Coach sent to me 2 Squat Cleans, 1 Rope Climb and a Partridge in a Pear Tree

On the 3rd day of Christmas my CF Coach sent to me 3 Strict Pull Ups, 2 Squat Cleans, 1 Rope Climb and ….

On the 4th day of Christmas my CF Coach sent to me 4 Burpees over Bar, 3 Strict Pull Ups, 2 Squat Cleans, 1 Rope Climb and….

All the way through the 12th day

YOU GET THE IDEA!!!!

12 Days of Christmas
1 Rope Climb
2 Squat Cleans (135/95)
3 Muscle Ups or Strict Pull Ups
4 Burpee over Bar
5 Deadlifts (135/95)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Jump Over (30”/24”)
10 Back Rack Lunges (135/95)
11 Chest to Bar or Regular Pull Ups
12 Thrusters (135/95)

12 Days of Christmas
1 Rope Climb
2 Squat Cleans (135/95)
3 Muscle Ups or Strict Pull Ups
4 Burpee over Bar
5 Deadlifts (135/95)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Jump Over (30”/24”)
10 Back Rack Lunges (135/95)
11 Chest to Bar or Regular Pull Ups
12 Thrusters (135/95)

12 Days of Christmas
1 Rope Climb
2 Squat Cleans (135/95)
3 Muscle Ups or Strict Pull Ups
4 Burpee over Bar
5 Deadlifts (135/95)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Jump Over (30”/24”)
10 Back Rack Lunges (135/95)
11 Chest to Bar or Regular Pull Ups
12 Thrusters (135/95)

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Friday 12/22/23

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

STRENGTH
3×1
1 Rep =
2 Strict Presses
3 Push Presses
4 Split Jerks
Rest 2 Min for 3 total working Sets. (build to as heavy as possible)

AMRAP in 30 minutes

20 meter Right Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Dumbbell Thrusters (2×50/35 lb)

20 meter Left Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Chest-to-Bar Pull-Ups

5 Wall Walks

STRENGTH
3×1
1 Rep =
2 Strict Presses
3 Push Presses
4 Split Jerks
Rest 2 Min for 3 total working Sets. (build to as heavy as possible)

AMRAP in 30 minutes

20 meter Right Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Dumbbell Thrusters (2×50/35 lb)

20 meter Left Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Chest-to-Bar Pull-Ups

5 Wall Walks

STRENGTH
3×1
1 Rep =
2 Strict Presses
3 Push Presses
4 Split Jerks
Rest 2 Min for 3 total working Sets. (build to as heavy as possible)

AMRAP in 30 minutes

20 meter Right Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Dumbbell Thrusters (2×50/35 lb)

20 meter Left Arm Kettlebell Farmer’s Carry (70/53 lb)

10 Chest-to-Bar Pull-Ups

5 Wall Walks

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Thursday WOD 12/21/23

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH:
Deadlift (same as last week)
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges

STRENGTH:
Deadlift (same as last week)
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges

STRENGTH:
Deadlift (same as last week)
Set 1: 10 Reps at 50% 1RM
Set 2: 8 Reps at 60% 1RM
Set 3: 6 Reps at 70% 1RM
Set 4: 4 Reps at 80% 1RM
Set 5: 2 Reps at 90%
DO NOT MAX OUT TODAY
WOD:
3 Min AMRAP
10 SA DB Snatches Alternating
10 Burpees
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
30 Double Unders
Rest 1 Min
3 Min AMRAP
10 Wallballs
10 Cal Row
Rest 1 Min
3 Min AMRAP
10 Shuttle Runs
10 SA DB Reverse Lunges

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Wednesday WOD 12/20/23

Wednesday Schedule: 6am/8am/9am WOD – NO PM CLASSES TODAY. MEET AT THE POUR HOUSE AT 6PM.

AMRAP in 25:
150 Double Unders (Option to sub with 500 Meter Row or 400 Meter Run)
50 Push Ups
15 Power Cleans (185/125)
Option to sub with 500 Meter Row or 400 Meter Run

AMRAP in 25:
150 Double Unders (Option to sub with 500 Meter Row or 400 Meter Run)
50 Push Ups
15 Power Cleans (185/125)
Option to sub with 500 Meter Row or 400 Meter Run

AMRAP in 25:
150 Double Unders (Option to sub with 500 Meter Row or 400 Meter Run)
50 Push Ups
15 Power Cleans (185/125)
Option to sub with 500 Meter Row or 400 Meter Run

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Tuesday WOD 12/19/23

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

STRENGTH
3 Sets of 10 Reps Each (not for time)
DB BENCH PRESS
BARBELL GOOD MORNINGS
(load should be what you can stand – build over sets if possible)
WOD:
21-15-9-15-21
DB DEVIL PRESS
CAL ROW
TOES TO BAR

STRENGTH
3 Sets of 10 Reps Each (not for time)
DB BENCH PRESS
BARBELL GOOD MORNINGS
(load should be what you can stand – build over sets if possible)
WOD:
21-15-9-15-21
DB DEVIL PRESS
CAL ROW
TOES TO BAR

STRENGTH
3 Sets of 10 Reps Each (not for time)
DB BENCH PRESS
BARBELL GOOD MORNINGS
(load should be what you can stand – build over sets if possible)
WOD:
21-15-9-15-21
DB DEVIL PRESS
CAL ROW
TOES TO BAR

Comments Disabled| |