OUR WODS

12/23/2019

Back Squats
5-5-5-5-5

For Time:
15-12-9 of:
Clean and Jerks 135/85
Burpees over the Bar

MOD WOD
For Time:
15-12-9 of:
Power Clean and Push Press 95/65
Burpees over the Bar

12/21/2019

Partner WOD
For Time:
1000/800m Ski Erg
100 Wall Balls 20/14
1000/800m Row
100 KB Swings 53/35

*1 work / 1 rest

12/20/2019

“12 Days of Christmas 2019”
12 One Arm DB Snatch 50/35
11 One Arm DB Thrusters 50/35
10 Pull-ups
9 Deadlifts 95/65
8 Hanging Power Cleans 95/65
7 Front Squats 95/65
6 Push Jerks 95/65
5 Toes to Bar
4 Power Snatch 95/65
3 OH Squats 95/65
2 Burpees over the Bar
1 Slider 32′

12/19/2019

Sumo Deadlift
3-3-3-3-3

For Time:
30 Thrusters 95/65
50 Pull-ups
30 Thrusters 95/65
_____________

CF Basics

Sumo Deadlift
3-3-3-3-3

For Time:
21-15-9 of:
Front Squats 75/55
Push Press 75/55
Box Jumps 24″/20″

12/18/2019

Power Clean
2-2-2-2-2-2

For Time:
40-30-20-10 of:
KB Swings 70/53
Goblet Lunges 70/53

MOD WOD
For Time:
40-30-20-10 of:
KB Swings 53/35
Goblet Lunges 53/35

12/17/2019

15 Min AMRAP:
10 Deadlifts 225/155
15 Box Jumps 24″/20″
20 One Arm DB Push Press 50/35

5 Rounds NOT for Time:
Max Rep Strict Ring Dips
Max Rep Strict Knees to Elbows
_____________

CF Basics

3 Rounds, :90 sec work/:30 sec Rest
for Max Reps:
Calorie Row
Thrusters 75/55
Toes to Bar/Hanging Knee Raises

12/16/2019

Front Pause Squat
5-5-5-5

For Time:
10 Bear Complex 115/75
100 Double Unders
10 Burpees over the Bar
100 Double Unders
10 Bear Complex 115/75
Rx+ 155/105
______________

CF Basics

Front Pause Squat
5-5-5

10 Min AMRAP:
20 One Arm DB Hang Clean and Jerks 35/20
20 Squats

BE STRONGER THAN YOUR STRONGEST EXCUSE