WOD

Sunday, December 24, 2017

Happy Christmas Eve CFE!

We are closed today the tomorrow. Hope to see you on Boxing Day for a workout. Boxing Day hours are 9:30am and 5:15 & 6:15pm.

 

Saturday, December 23, 2017

Today class is from 10 to 11:30am

In teams of 3, One partner working at a time:

1200m Relay Row / or 75 Cal Bike
120 DU’s
90 DB Power Cleans
60 DB Box Step UP
1200m Relay Row / or 75 Cal Bike
120 DUs
90 DB Power Cleans
60 DB Box Step UP
1200m Relay Row / or 75 Cal Bike

Sad she missed the Christmas party.

Friday, December 22, 2017

Christmas Party!!!
Starts around 6-ish, see you then!

Snatch Pull + Snatch High Pull + Snatch
Off Blocks

3 Sn. Deadlift + 1 Sn. Pull

1 1/4 Front Squat
5 x 3

Yay!!! Party!!!

Thursday, December 21, 2017

A Real Ugly Christmas Sweater

AMRAP in 30:
3 Laps Sled Drags
40 DU’s
20 Wall Balls
40 RKB Swings

Wednesday, December 20, 2017

Hang Power Snatch

12 min Running Clock
50 Cal Bike
Then AMRAP
6 HSPU
9 T2B
24 RKB Swings

Tuesday, December 19, 2017

2 Position Clean

Clean Pull
3 x 3

4 x
6 Good Morning + Reverse Lunge
Lap Heavy Prowler Push

Monday, December 18, 2017

AMRAP in 7
200m Row
10 Alt. DB Snatch

rest

AMRAP in 7
20 Box Jumps
20 S2OH

rest

AMRAP in 8
10 SB Power Cleans
10 SB Walking Lunge

Sunday, December 17, 2107

Jerk
3 (5 x 1)

6 Rounds, EMOM:
even- 10 Buprees
odd- 2 Sandbag TGU

Saturday, December 16, 2017

Kettlebell Carries
Double Under / Triple Under practice

15-12-9
Power Clean
HSPU

Friday, December 15, 2017

Snatch Pull + Snatch High Pull + Snatch

3 Snatch DL + 1 Snatch Pull

1 1/4 Front Squat
3 x 3