WEEK of WOD’s 12.21.20 - 12.26.20

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