WOD

Box is closed.

From all of us here at CFSI, we wish you and yours a Merry Christmas!

On the first night of Hanukkah we wish you a Merry Christmas Eve!

Just a reminder, the box will be closed Christmas Day.

Coaches Choice Warm up

Part A

“12 Days Of Christmas”
For Time:
1 Muscle-up
2 Front Squats (95/65)
3 Toes To Bar
4 Pull-ups
5 Burpees
6 Kettlebell Swings (53/35)
7 Box Jumps (24″/20″)
8 KB Sumo Deadlift High Pulls (53/35)
9 Sit-ups
10 Thrusters (95/65)
11 Clean and Jerks (95/65)
12 Push Press (95/65)

*If you cannot Do Muscle-ups, do 5 ring rows and 5 push-ups per round. If you beginning the workout with muscle-ups but start to fail, transition to completing ring rows and push-ups.

Just a reminder, the box will be closed Christmas Day.

Part A

Warm up

4 Min Foam Roll
+
2 Sets
Overhead PVC Walking Lunges + Rotation x10
Hang Muscle Snatch x5
+
2 Min Banded Hip Mobility

Part B

5 Min max Cal Assault Bike
rest 5 min
For Time:
30-20-10 Reps Of:
Overhead Walking Lunge (45/35)
Power Snatch (75/55)

Part C

3 Sets
Weighted Hip Extension x15

Warm up

Coaches Choice

Part A

5 Sets
Dead Stop Front Squat x1 + Front Squat x1 @53×1

Part B

1 Set
1 Min Max Deadlift @85% of 1RM Clean and Jerk
2 Min Max Box Jump Over (24″/20″)
3 Min Max Cal Row
4 Min Max Clean and Jerk @85% of 1RM

*Score total reps for deadlift + BJO + Cal as one score and total clean and jerks complete as a second score.

Welcome to the shortest day of the year – Only 90 days until spring!

Warm up

Coaches Choice

Part A

3 Sets
False Grip Ring Row 15 sec Negative x3
Strict Wide Grip Pull-up x5-7
Straight Leg Toes To Bar x10

Part B

4 Sets, Ea. For Time Of:
20 Kettlebell Swings (53/35)
20 Goblet Squats (53/35)
50 Double Unders
20 Push-ups
20 V-ups
rest 3 min

Warm Up

5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Push Press x5
Hang Muscle Clean x5
Push Jerk x5
Tall Clean x5
Split Jerk x5

Part A

5 Sets
Hang Clean + Split Jerk + Clean + Split Jerk

Part B

2 Sets Of:
AMRAP In 3 Min Of:
150ft Farmers Carry (70/53)
10 Wall Balls (20/15)
rest 1 min
AMRAP In 3 Min Of:
3 Clean and Jerk (185/125)
10 Pull-ups
rest 1 min

Only 12 days left in the year.  Get your burpees on!

Warm Up

2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4

Part A
3 Sets
1 Min Max Strict Handstand Push-up
rest 1 min
Nose To Wall Hold x30-45 sec
rest 3 min

Part B
EMOM for 20 Min Do:
Odd – Power Snatch x5 (135/95) + 10 Sec Max Cal Airdyne
Even – Overhead Squat x5 (135/95) + 30 Sec Max Burpee

*You may perform your max effort movements at any point within that working minute. Score is total cal and burpees .

A) Coaches Choice Warm-up

B) 4 Sets
1 Min Max Cal Row
1 Min Max Toes To Bar
rest 2 min
1 Min Max Power Clean and Push Press (95/65)
1 Min Max DB Box Step Over
rest 2 min