WOD’s

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BULLETIN BOARD

THANKSGIVING SCHEDULE

 

Thursday (23rd):
Closed

Friday (24th):
Burn Your Turkey Off WOD Event

Starts at 9:00 AM

RSVP: email me or reply here

*Only one big class that Friday

 

 

Dec 13, 2017 [Wednesday]

Gymnastics

3 sets of max reps Unbroken Pull Up/Chin Up

Rest :60-:90 between sets.

Metcon

1151 CFR Metcon

10 Min AMRAP
**Ladder Up By 2

Overhead Squats (115/75)
Handstand Pushups

Rx Plus: 12 minutes

Cash Out

40 V Ups

Dec 12, 2017 [Tuesday]

Weightlifting

Find your 1-rep Bench max

Time Cap: 10-12 minutes

1150 CFR Metcon

1,000m Row
50 Power Snatch (75/55)

For Time

Dec 11, 2017 [Monday]

Weightlifting

Cluster (1)

Find your 1-rep max

Time Cap: 10-12 minutes

1149 CFR Metcon

PARTNER WOD (Team of 2)

5 rounds of:
20 Clusters (135/95)
100 Double-Unders
40 Ab Mat Sit Ups
**one person works at a time**

Rx Plus: 155/105

Dec 10, 2017 [Sunday]

1148 CFR Metcon

30 Hang Power Snatch (95/65)

***Rest for 3 Minutes***

Then Annie:
50-40-30-20-10-rep rounds of:
Double-unders
Ab Mat Sit-ups

***Rest for 3 Minutes***

30 Front Squats (95/65)

For Time

Rx Plus: 115/75

Dec 9, 2017 [Saturday]

Weightlifting

Choose between Deadlift or Barbell Hip Bridge

Find your 1-rep Deadlift

OR
Find Your 3-rep max Barbell Hip Bridge

Time Cap: 12 minutes

1147 CFR Metcon

5 rounds of:
1 minute of Rope Slam
1 minute of DB Burpees (15/5)
1 minute of Body Row
1 minute rest

Rx Plus: 20/10

Dec 8, 2017 [Friday]

1146CFR Metcon

4 rounds of:
15/10 Bodyweight Bench (female: 80% BW)
12 Box Jumps (24″/20″)
15/10 Pull Ups
12 Box Jumps

For Time

Cashout 1

30 Toes-to-Bar

For Time

Cashout 2

Tabata Plank

*Hollow Position Reminder: feet together, butt tight, pull ribs in.

Rx Plus:
*feet on the 12″ box

Dec 7, 2017 [Thursday]

1145 CFR Metcon

5 rounds of:
40 Air Squats
20 Cal Row
40 Double Unders
**2 Min rest between rounds**

For Time

RX Plus: reps 50/50/50

Dec 6, 2017 [Wednesday]

Weightlifting

Back Squat (1)

Find your 1-rep max

Time Cap: 12 minutes

1144 CFR Metcon

20 Deadlift (285/155)
30 Thrusters (45/25)
40 GHD Sit Ups
50 Strict Push Ups

For Time

Dec 5, 2017 [Tuesday]

1143 CFR Metcon

18-15-12-9-6 of:
Kettlebell Swings (53/35)
Knees-to-Elbows
**2 Rope climbs after each round**2

Rx Plus: (70/53)

1st Cashout

Tabata Goblet Squat

*Your choice of weight.

2nd Cashout

Turkish Get-Up (6 per side)
6-6-6

Dec 4, 2017 [Monday]

Weightlifting

Find your Front Squat –  1-rep max.

Time Cap: 12-15 minutes

1142 CFR Metcon

12 Min AMRAP
10 Power Cleans (155/105)
30 WallBalls (20/14)

***3 Min Rest***

8 Min AMRAP
8 Overhead Squats (115/75)
12 Double-Unders

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