December 2024

Happy New Year! NO CLASSES! At Home: For time: 800-m run50 hand-release push-ups50 single-arm DB overhead walking lunges (35/50 lb)*sub out 100 walking lunges if you don’t have a DB.800-m run

WOD 2 person teams: ANDIFor time:100 hang power snatches (45/65 lb)100 push presses (45/65 lb)100 sumo deadlift high pulls (45/65 lb)100 front squats (45/65 lb)

WOD: E2:30 min x 5 sets with 1 min rest between rounds;5 deadliftsremaining time in 2:30- max distance row Lvl6/5: DL 80+%Lvl4/3: DL 70%+Lvl2/1: DL 60%+

Open Gym: 8am-10am Strength:3-3-3-3-3 reps for load:Front squatHeavy front squat day.Lift every 3:00.Challenging load relative to each athlete’s strength and experience.Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.WOD:With a partner, complete as many rounds as possible in 21 minutes of: ‘LAURA’30-cal row20 burpees over the rower10

WOD:Lvl6/5:Every 4:00 for 5 sets:24/30-cal bike– Athletes may use any bike.– Rest with the remaining time. Lvl4/3:Every 4:00 for 5 sets:17/24-cal bike– Athletes may use any bike.– Rest with the remaining time. Lvl2/1:Every 4:00 for 5 sets:10/15-cal bike– Athletes may use any bike.– Rest with the remaining time.

Merry Christmas! CLOSED ON DECEMBER 25TH AND DECEMBER 26TH! WEDNESDAY AT HOME WORKOUT At home workout:At-home option: ‘Loredo’6 rounds for time:24 air squats24 push-ups24 walking lunges400-meter run THURSDAY AT HOME WORKOUT At home workout; Classic CF:If you missed yesterdays workout, make it up, if not and are in open gym or have access to rower;

WOD12 days of christmas wod: 1 (Bike or Row 10 cals)2 medball/sandbag cleans3 Thrusters (135/95)4 Muscle-Ups (ring or bar) – chest-bar- pullup5 Golden Burpees! Both partners must complete!6 Toes to Bar7 shoulder-overhead (barbell) 135/958 DB snatches (4 per side)9 Box Jumps (30″/24″)10 pistols (5 per side)11 handstand pushups12 Man-Makers (50/35 lb DBs) (6 each side)

WOD: Team ‘Jack’AMRAP 20 min; partners share work anyhow, with only 1 partner working at a time;Lvl6/5:10 push presses (75/115 lb)10 kettlebell swings (35/53 lb)10 box jumps (20/24 in) Lvl4/3:10 push presses (65/95 lb)10 kettlebell swings (26/44 lb)10 box jumps (20/24 in) Lvl2/1:10 push presses (35/45 lb)10 kettlebell swings (18/26 lb)10 box step-ups (12/20 in)

Open Gym 8am-10am

WOD: Partner BadgerLvl6/5:3 rounds for time with a partner:30 squat cleans (65/95 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups as needed. Lvl4/3;3 rounds for time with a partner:30 squat cleans (45/65 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups as needed. Lvl2/1;3 rounds for