dec 26,2017
wod:
35 min time cap
5 rounds for time of:
11 power cleans 155/105
7 strict burpee pull-ups
400-meter run
perform a strict push-up for the Burpee
Christmas Day
Hey CFL. if you find yourself needing to exit the house and move that body a little bit here’s a nice wod to come and get your sweat on.
20 min emom :
10 wallballs 20/14
5 Burpees
if you find you can’t hold that pace then start decreasing the wallballs by 1.
🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎄🎉
Friday! Normal class times
12 Days of Christmas Wod. To be performed like the song.
40 Minute time cap. Please be on time to warm up and get set up on time.
Day 1: 1 Clean and jerk 155/105
Day 2: 2 Front squats 155/105
Day 3: 3 Muscle ups
Day 4: 4 Pistols
Day 5: 5 Toes to bar
Day 6: 6 Thrusters 155/105
Day 7: 7 Burpees over bar
Day 8: 8 Deadlifts 155/105
Day 9: 9 Handstand Push ups
Day 10: 10 Box jumps 30/24
Day 11: 11 Hang power cleans 155/105
Day 12: 12 Weighted Pull ups (35/15 k.b.)
This is a tough Wod! Modify where needed and enjoy!!!
Thursday. Open gym 9-12. Reminder 12 days of Christmas Wod on Friday
Wod
10 down to 1 descending ladder of
Overhead lunges (45/25, each step is a rep)
Push ups
sit ups
Pull ups
Try to work on perfect reps, the biggest set is 10 reps. So try to work on efficiency and perfecting each movement.
Friday is 12 days of Christmas Wod! Come rested and ready to work for a good kick start to the holiday season!!!
Wednesday
Lift:
Every 2 minutes for 20 minutes
1 Snatch grip dead lift
1 Hang power snatch
1 Overhead squat
Each movement should go straight into the next one. Goal should be to increase in load each set.
Wod
21,15,9 of
Power snatch 95/65
Burpees over bar
After each set 50 double unders (ex. 21 snatch 21 Burpees 50 double unders)
Post wod core
3 sets of
1 Minute plank