MONDAY, DECEMBER 21st
HAPPY BIRTHDAY DAVID FESMIRE
“12 DAYS OF CHRISTMAS”
For Time:
1 Rope Climb
2/2 DB Hang Snatch
3 Burpee Box Jumps
4 Thrusters
5 Power Cleans
6 Toes to Bar
7 Pull-ups
8 KB Goblet Squats
9 KB Swings
10 Cal Assault Bike
11 Ring Muscle-ups
1200 meter Run
Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups
Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-up
SCALED
For Time:
10 Walking Lunges
2/2 SA DB Hang Snatch
3 Burpee Box Jumps
4 Thrusters
5 Power Cleans
6 Knees to Midline
7 Ring Rows / Jumping Pull-ups
8 KB Goblet Squats
9 KB Swings
10 Cal Assault Bike
11 Cal Row
1200 meter Run
Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35)
TUESDAY, DECEMBER 22nd
A. 3 sets
30 Wall Balls (14/10)
20 Wall Balls (20/14)
10 Wall Balls (30/20)
- Rest 3:00 between sets -
Target Time: < 2.5min
Time Cap: < 4min
Scaling Option 1:
30 WB (10/6)
20 WB (14/10)
10 WB (20/14)
Scaling Option 2:
20 MB Squats
15 MB Push Press
10 Wall Ball
*use load that will keep you moving
B. 5 rounds for quality...
10 Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)
C. 1 min smash quads (each side)
1 min pec smash w/ lacrosse ball (each side)
WEDNESDAY, DECEMBER 23rd
ALL CLASSES, except No 5pm Class
HAPPY BIRTHDAY WESLEY JACK
A. Front Squat
5-3-1-1-1
Heavy 5
Heavy 3
Heavy Single (3 sets)
*10 min cap
B.
3 sets (Every 5:00)
7 Clean and Jerk (135/95)
5 Clean and Jerk (155/105)
3 Clean and Jerk (185/125)
1 Clean and Jerk (225/155)
Target Time: < 2.5min
Time Cap: < 3.5 min
Scaling Option 1
7 CJ (115/75)
5 CJ (135/95)
3 CJ (155/105)
1 CJ (185/125)
Scaling Option 2
7 CJ (95/65)
5 CJ (105/75)
3 CJ (115/85)
1 CJ (125/95)
* start as light as you need to in order to be able to make jumps in weight 3 times
C.
1 min quad smash w/ barbell (each side)
1 min upper back foam roll
1 min trap smash with lacrosse ball against rig
THURSDAY, DECEMBER 24th
9am WOD ONLY
HAPPY BIRTHDAY LINDSAY SMITH
AMRAP in 20 minutes...
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 lb)
5 Push Press (115/75 lb)
5 Back Squat (115/75 lb)
5 Bar Muscle-ups (OR Burpee Pull-ups)
5 Pull-up
5 Toes to Bar
5 Push-ups
5 Burpees
*Use DB’s instead of BB if desired- 40/25s, 35/20s, 25/15’s
Scale:
By Load- 95/65lbs, 75/55lbs, 65/35lbs
On Rig- Burpee Pull-up + Jumping Pull-up + Knees to Chest + Box Push-up + Burpee
No Rig Option - Burpee + Tuc Up + Push-up + Tuc Up + Burpee
FRIDAY, DECEMBER 25th
CLOSED
Merry Christmas CFH!
HAPPY BIRTHDAY KAYLA MOORE, SHEA HELMS, YVETTE WILLIS, and JACOB HOOD
SATURDAY, DECEMBER 26th
OPEN GYM ONLY 8am-11am
HAPPY BIRTHDAY GLENN FEDOR
A. Work Up to a heavy single in 10 minutes...
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
B.
10:00 Amrap
14 Alt. Single Arm DB Squat Clean (50/35)
14 GHD’s or Stick Sit-ups
Rest 5:00
10:00 Amrap
7 Single Arm DB Shoulder to OH (Left - 50/35)
7 Single Arm DB Shoulder to OH (Right - 50/35)
14/12 Cal. Row
Scale to: 40/25s, 35/20s, 25/15s