Click here for Holiday Schedule
Click here for Winter Semester Schedule (Begins January 2)
FITNESS & AIM
A. Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Fitness: Handstand holds, Wall Climbs, Kipping Pull-Ups, Muscle-Up progressions, L-Sits, Toes to Bar, etc… Aim: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B. “Over the River and Through the Woods….”#teamtuesday
This team WOD will have you traveling all around the BOX with your teammate(s) caroling and hammering through a killer chipper designed by Santa’s naughty elves! Whether you’ve been naughty or nice, get yourself down to the BOX and keep your training on track this last week before Christmas! Have some extra fun and wear your Santa cap, or other holiday inspired attire!
Pair up with 1-2 of your buddies and complete the following chipper: FOR TIME:
Buy-in 100 DU/300 Singles/each – ALL PARTNERS COMPLETE BUY-IN TOGETHER
100 Pull-ups (Teams of 2) (150 Teams of 3)
400 M Run- Partners – Sing Jingle Bells
160 Air Squats (Teams of 2) (240 if Team of 3)
200 M Sprint
80 Hand Release Push Ups (Teams of 2) (120 Teams of 3)
400M Run – Sing Frosty the Snowman
120 KBS (Teams of 2) (180 Teams of 3)
200M Sprint
60 Handstand Pushups (90 if teams of 3)
400M Run- Sing Winter Wonderland
40 Burpees (60 if teams of 3)
35 minute time cap. Score is TIME or Reps completed in 35 minutes.
The buy-in and runs must be completed together. Other elements are completed by all partners simultaneously, but can be split as desired. Partners CANNOT move to next element or run until all reps are completed. Run together and do not start next element until all partners are back from the run. Sing Christmas Carols as you roll! OK…. so singing is optional, you can sub a song you know or love, or be a Scrooge and skip it, but being able to talk or sing while running is a great way to ensure a good sustainable pace so have some fun and give it a try! -Courtesy of CFOIB Intern Laura C.
SPORT
A. Three sets, not for time, of:
Handstand Walk x 10-20 Meters
Muscle-Ups x 4-8 reps
Kettlebell Snatch x 8-10 reps each arm
B. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
C. Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds
D. Complete as many rounds and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups