WOD DECEMBER 31
Check Out the mustache
STRENGTH: 3X3 BACK SQUAT
WOD:
4 rounds for reps/meters/weight of:
ME UB Chest to Bar Pullups
-rest 1 minute
1 minute ME Row for Meters
-rest 1 minute
1 minute Weighted Plank Hold
-rest 1 minute
WOD December 30th
STRENGTH: 5X3 POWER CLEAN HEAVIEST POSSIBLE
WOD:
8 MINUTE AMRAP
3 POWER CLEANS 155/105#
9 BOX JUMPS
21 DBL UNDERS
CORE: 30 RUSSIAN TWISTS/ 30 GOOD MORNINGS
WOD December 29th
Strength: 3,3,3,1,1,1 Bench Press
WOD:
AMRAP in 15 min of:
5 Burpees
10 Pistol Squats
15 KB Swings 53/35
Run 100 Meters
Core: 100 Russian Twists
WOD December 28th
Strength: 6 x 3 Deadlifts
WOD:
21-18-15-12-9 Reps of
Push Press 95/75/60
Bar Walking Lunges 95/75/60
Core: Tabata Plank Pushups
WOD DECEMBER 27TH
STRENGTH: 3X3 SPLIT JERK
WOD:
- 15 Squat Cleans (155/105)
- 30 Pullups
- 12 Squat Cleans
- 24 Pullups
- 9 Squat Cleans
- 18 Pullups
CORE: 5MIN AMRAP TGU 53/35# ALTERNATING
Holiday Schedule
Sorry for the late notice. The gym will be closed Christmas Eve, Christmas Day and the day after Christmas. Spend some quality time with family and we will get back after it on the 27th. Happy Holidays everyone!!!
WOD December 23rd
Strength: 6 x 3 Front Squats
WOD:
Row 500 Meters
1 Minute off
Row 400 Meters
1 Min off
Row 300 Meters
1 Min off
Row 200 Meters
1 Min off
Row 100 Meters
Core: 3×12 Half Moons
WOD December 22nd
There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!
Strength: 10 Min to find Max Snatch Balance
WOD:
21-15-9 of:
KB Swings 53/35
Wallballs 20/14
Core: 20 GHD’s
WOD DECEMBER 21ST
There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!
STRENGTH: 10 MIN TO ESTABLISH MAX PUSH PRESS
WOD:
5 ROUNDS FOR TIME
5 HSPU
10 BURPEES
20 DBL UNDERS
CORE: 30 BAR ROLL OUTS
WOD DECEMBER 20TH
There will be a CFSG Christmas Party on Fri the 23rd of December!!! Please bring a Santa Hat and your party shoes! Sign up for WODS at 4:30,5:30 or 6:30 and stay for as long as you want after your workout. There will be some Adult Beverages Provided and if you want to bring any treats… Please Do!
STRENGTH: 5,5,3,3,1 BACK SQUAT
WOD:
Three rounds for time of:
35 pound Dumbbell snatch, 15 reps, right arm
15 GHD sit-ups/anchored sit ups
35 pound Dumbbell snatch, 15 reps, left arm
15 Toes to bar/toes to ball