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 28th WOD

Workout for Wed., 12/28:

Warm Up!

WOD –

100 burpees for time

After Bash –

 Easy pace 2k row

50 ATYT w/ crossover symmetry

2 rounds

10 tgu (total-5each side)

5 front lever tucks

Tuesday, December 27th WOD

Huge congratulations to these three amazing ladies on qualifying for the Wodapalooza Fitness Festival next month in Miami!  We are so proud of you and honored to have you represent CFBF! Go get ’em!

Workout for Tue., 12/27:

Warm Up!

Oly –

E2mom for 12 mins building to a heavy of the complex

3 high hang cleans

3 front squats

3 jerk

WOD –

10 min AMRAP

5 clusters

50 dus

Monday, December 26th WOD – Opening at 3:30pm

CFBF will be opening at 3:30pm with regular schedule rest of the day!

Workout for Mon., 12/26:

Warm Up!

WOD –

CFT

3 rounds of

20 t2b

15 goblet squats

(time cap 8 mins)

4 rounds of

20 push ups

15 kb swings

(time cap 16 mins)

5 rounds of

20 jumping lunges

15 kb deadlifts

Saturday, December 24th 8am WOD Only & Sunday, December 25th CLOSED

Please note our modified hours/schedule for the holiday! 

Merry Christmas to all!

**Holiday Hours & Schedule**

Sat 12/24 – 8am WOD Only

Sun 12/25 – CLOSED (Merry Christmas)

Mon 12/26 – Open at 3:30pm with Regular Schedule

Sat 12/31 – Regular Schedule

Sun 1/1 – Regular Schedule (Happy New Year)

Friday, December 23rd WOD – 12 Days of Christmas!

Workout for Fri., 12/23:

Warm Up!

WOD –

“12 days of Christmas”

1 Thruster

2 Ring Dips

3 HSPU

4 Push Ups

5 Squat Cleans

6 Box Jumps

7 Burpees Over Barbell

8 KBS

9 Front Squats

10 WBS

11 C2B

12 OHS

Thursday, December 22nd WOD

Do you have a friend or family member that has been wanting to come WOD with you? 

Have them come to a Bring-A-Buddy Day!

We are having TWO “Bring-A-Buddy” DAYS

Tuesday, January 3rd & Saturday, January 7th

Our workouts on those days will be tailored for anyone that has never done CrossFit before as well as challenging enough for any advanced athletes that would like to get their fitness on! And don’t forget, “buddies” get to WOD for free!

Workout for Thu., 12/22:

Warm Up!

Mobility –

Shoulder mob

2 min puppy dog

3 min each shoulder lax smash

20 pvc pass through with bend at the top

Pvc OH Squat with rig as a guide. 

X15 with a 5 second pause in the bottom

WOD –

12 min AMRAP

1 DL

20 DUs

10 Burpees

Wednesday, December 21st WOD

Workout for Wed., 12/21:

Warm Up!

Strength –

8×3

OHS

WOD –

“JT”

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

21-15-9

HSPU

Push up

Dip

Tuesday, December 20th WOD

Workout for Tue., 12/20:

Warm Up!

WOD –

10 min AMRAP Ladder

(add one rep each round)

1 power snatch

1 pull up

2 power snatch

2 pull up

Etc.

Then…

Rest 4 mins

Then…

Complete the 10 min AMRAP backwards for time

Monday, December 19th WOD

Workout for Mon., 12/19:

Warm Up!

Strength –

EMOM x 10

2 Deadlifts @ 85-90%

WOD –

EMOM x 10

Min 1-15 Burpees

Min 2-20 Thrusters

Holiday Hours & Schedule

**Upcoming Holiday Hours & Schedule**

Sat 12/24 – 8am WOD Only (12 Days of Christmas WOD)

Sun 12/25 – Closed (Merry Christmas)

Mon 12/26 – Open at 3:30pm with Regular Schedule

Sat 12/31 – Regular Schedule

Sun 1/1 – Regular Schedule (Happy New Year)