Workout Of The Day

Week of 12/17-12/21 WODS

(Mon)
WOD:

3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins


(Tue)
WOD
“Lyssa?”
21-15-9
Deadlift
Burpee over bar
100 dubs after each set
12 min cap

HAPPY BIRTHDAY COACH SHELBY!
(Wed)
WOD
“Shelby”
4rft
30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90


(Thur)
WOD
Nft
4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry


WOD
12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs



Previous WODs

Wednesday, December 27th WOD

Workout for Wed., 12/27:

Warm Up!

WOD –

Every 5 mins x 5

500m row

Post WOD –

Shoulder Work:

ATYT

Puppy dog

Side plank reach through

Holiday Hours & Schedule Changes

A friendly reminder of changes to our schedule due to the upcoming holidays!

Friday, December 22nd WOD

Workout for Fri., 12/22:

Warm Up!

WOD –

CFBF Benchmark Test 1

For time

1 power clean

1 hang squat clean

1 front rack lunge

6 bar facing burpees

2 power clean

2 hsc

2 lunge

6 bar facing burpees

** ascending by 1 each round until

8 power clean

8 hang squat clean

8 front rack lunge

6 bar facing burpees

Thursday, December 21st WOD

Workout for Thu., 12/21:

Warm Up!

Skill/Strength –

Emom x 12

1 snatch deadlift

1 power snatch

Building

Then at min 15-18

3 power snatch @90%+

WOD –

For time

5 rounds

20 push ups

200m run

10 strict pull-ups

200 m run

Wednesday, December 20th WOD

Workout for Wed., 12/20:

Warm Up!

Strength –

Strict Press

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%

%+

WOD –

3 rounds NFT

5 skin the cat

2-5 ub bar mu

:60 bottom ring dip hold or bottom push up hold

5 ring mu kips or 5 pull up negatives

Tuesday, December 19th WOD

Workout for Tue., 12/19:

Warm Up!

WOD –

3 RFT

15 pull-ups

15 thrusters

2 RFT

10 c2b

10 thrusters

1 RFT

5 ring mus

5 clusters

Post WOD –

Crossover Symmetry:

3 rounds

25 flys

7 strict t2b

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Friday, December 15th WOD

Workout for Fri., 12/15:

Warm Up!

WOD –

21 box jump

21 hang power snatch

21 thrusters

15 box jump

15 HPS

15 thrusters

9 box jump

9 HPS

9 thruster

POST WOD –

Work your weakness!

Thursday, December 14th WOD

Workout for Thu., 12/14:

Warm Up!

Strength –

Strict Press

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%

WOD –

2k row

1 mile run

Wednesday, December 13th WOD

Workout for Wed., 12/13:

Warm Up!

Strength –

Crossover Symmetry

3 rounds

21 external rotation each arm

10 scaption

WOD –

“Unknown and unknowable”