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

Thursday, December 24th WOD & Holiday Hours

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Reminder re: Holiday Schedule!

Thu., 12/24 we’ll only have two classes at 6am and 9am.  Open Gym from 7-9am and closed after 10am.  

We’ll be closed on Friday, 12/25 & Saturday, 12/26.  

On Sunday, 12/27 – we’ll have a class at 9am and Open Gym from 10-11am.  

Regular schedule will resume on Monday, 12/28. 

Workout for Thu., 12/24:

Warm Up –

2 Rounds

10 Squats

30 sec Russian baby maker

10 Squats

30 sec Samson Stretch (each leg)

10 Squats

cossack stretch 5 each side

Round 1: Pry Squat

Round 2: Squat Therapy

WOD –

Back Squat

1-10-1-20-1-30

After Bash –

Mobility / Smash work

Wednesday, December 23rd WOD

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Workout for Wed., 12/23:

Warm Up –

Dynamic Warm Up

Skill –

Agility Ladder

WOD –

In teams of two, with only one teammate working at a time, complete the following as quickly as possible:

1200 Meter Run or Row

100 Ground to Overhead

200 Squats

100 Burpees

1200 Meter Run or Row

Tuesday, December 22nd WOD

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Workout for Tue., 12/22:

Warm Up –

2  Rounds

200m Row

10 PVC Shoulder Dislocates

10 PVC Around the bend

10 Band Pull Aparts

WOD –

Part A.

Every 3 minutes, for 24 minutes (8 sets) of:

3-Position Snatch

(high hang, mid-thigh, then floor)

Part B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:

8 Deadlifts

8 Burpee Box Jump-Overs

CFBF Holiday Schedule – Christmas & New Years

Please note our upcoming schedule changes in lieu of the holidays. 

Thursday, 12/24 (Christmas Eve) – Classes at 6am & 9am ONLY.  Open Gym from 7-9am. 

Friday, 12/25 (Christmas Day) & Saturday, 12/26 – CLOSED

Sunday, 12/27 – Class at 9am.  Open Gym 10-11am.

Thursday, 12/31 (NYE) –  Classes at 6am & 9am ONLY.  Open Gym from 7-9am.

Friday, 1/1 (New Years Day) – CLOSED

Saturday, 1/2 – Regular schedule resumes. 

Monday, December 21st WOD

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Thank you to everyone who came out for the 12 Days Of Christmas/Ugly Sweater WOD this past weekend!  Such a great time with such holiday spirit! 

Workout for Mon., 12/21 –

Warm Up –

Animal Crawl Medley

WOD –

Part A –

Five sets of:

Dumbbell Shoulder Press x 4-6 reps @ 2011

Rest 60-90 seconds

Farmer’s Carry x 100 Meters

Rest 60-90 seconds

Part B –

4 mins. AMRAP

4 Strict Pull-Ups

8 Push Presses

Rest 4 minutes, and then . . .

4 mins. AMRAP

15 Kettlebell Swings

15 Push-Ups

Friday, December 18th WOD

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CFBF 12-Days of Christmas/Ugly Sweater WOD this Saturday, 12/19 at 9am!

Workout for Fri., 12/18:

Warm Up –

Coach’s Choice

Skill/Strength –

Turkish Get-Ups

15 min of work increasing weight

WOD –

10 mins of

1st min 10-15 cal row

2nd min 5 manmakers

3rd min 6 DB step ups

4th min 20 mtn climbers (10 each leg)

rest on 5th min

6th min 10-15 cal row

7th min 30 mtn climbers (15 each leg)

8th min 5 manmakers

9th min 8 DB step ups

10th min rest

Thursday, December 17th WOD

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Workout for Thu., 12/17:

Warm Up –

CrossFit Warm Up

3 Rounds

8-10 Pull Ups

8-10 Push Ups

8-10 Sit Ups

8-10 Arches

8-10 Air Squats

30s Samson Stretch/leg

Strength –

EMOM 10 min.

Even Min – 5 Front Squats

Odd Min – In 30sec do 5 push ups then remaining time in hallow plank hold

WOD –

12 Front Squat

6 Burpee Over Bar

9 Front Squat

9 Burpee Over Bar

6 Front Squat

12 Burpee Over Bar

After Bash –

Quad Smash

Wednesday, December 16th WOD

BryantRun

Workout for Wed., 12/16:

Warm Up –

Dynamic Warm Up

Agility Ladder

Skill –

Rope Climbs

WOD –

20 Min AMRAP

1 Rope Climb

400m Run

Rest 1 min

Tuesday, December 15th WOD

crossfit-total

Workout for Tue., 12/15:

Warm Up –

200m Row

20 SU

20 Monster Walks

10 Inch Worms

10 Push Ups

10 Sit Ups

WOD – Part 1 (CrossFit Total Part 2)

1 RM Deadlift

WOD – Part 2

“Annie”

50-40-30-20-10

DUs

Sit Ups

Monday, December 14th WOD

crossfit-total

Workout for Mon., 12/14:

Warm Up –

Bear Crawl

2 Rounds of

10 Squats

30 sec Russian baby maker

10 Squats

samson stretch 30s/leg

10 Squats

cossack stretch 5 each side

(Round 1: Pry Squats & Round 2: Wall Squat Therapy)

Bear Crawl

WOD –

CrossFit Total – Part 1

1 RM Back Squat

Then

1 RM Shoulder Press

After Bash –

Max WB unbroken

*make up for CrossFit total can be done during Open Gym times this week.