All Workouts

Friday 7 December

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3x
sampson
10 pass throughs
7 kang squats

W.O.D

Pistol skills-10 min

15 min AMRAP
12 OHL 95/65
12 pushups
12 plyo jumps lat over bar
50m front rack 1x70/53

Post W.O.D.

Roll quads+couch stretch

Thursday 6 December

Buy In

DU skills

W.O.D

3x
10 seated DB press
15-20 GHD situps

100DU
20 DL 185/125
5 Rope climbs
100 DU
15 Deadlift 185/125
4 Rope climbs
100 DU
10 Deadlift 185/125
3 rope climbs

Post W.O.D.

Roll glutes and low back

Wednesday 5 December

Buy In

Banded warmup
Front rack stretch

W.O.D

Front squat find 3rm

3rds
12 Thrusters 105/70
12 Pullups
15 slam balls 40/30

Post W.O.D.

Roll quads

Tuesday 4 December

Buy In

3x
5/5 windmills
5/5 single arm OHS

W.O.D

12 min ARMAP rest 4 minx2
20/15cal bike/row
20 DB snatch 50/35
10 TTB
20/15 cal bike/row
20 DB squats
10 TTB
20/15 cal bike
20 DB push press
10 TTB
Max cal bike/row

Post W.O.D.

Roll lats/low back

Saturday 1 December

Buy In

W.O.D

Run Big Lap

10-8-6-4-2
squat cleans*
*weight 135/95-155/105-185/125-205/135-225/155
40 double unders before each set of cleans

12 manmaker cash out 50/35

Merry Christmas month. Santa is coming early this year to CFC. Don’t cherry pick, he’s watching! (And by he we really mean Clint...)

Post W.O.D.


Friday 30 November

Buy In

Tabata Russian twists
Roll adductors

W.O.D

"8 min AMRAP rest 2 min
24 cal row
12 2xKBDL 53/35
20 abmat situps
50m slam ball bear hug carry
(may sub DB if necessary due to limited KB
rest 5 min after set 2 and max effort 500m row(1 want everyone to row so if you get more rest its ok)



Post W.O.D.

Roll lower back

Thursday 29 November

Buy In

3x
10 wall squats
inchworm
5/5 lat lunges

W.O.D

3 hang power cleans EMOTMx8

4 sets
3 min/1min rest
7 hang power cleans 135/95
5 bar facing burpees
12 Jumping squats

Post W.O.D.

Roll glutes and low back

Wednesday 28 November

Buy In

Roll glute med and dbl lacrosse ball behind shoulders

W.O.D

3x
Seated DB press 10
GHD situps/Vups 15


15 min AMRAP
""Calves Maghee""
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters"""

Post W.O.D.

Roll quads

Tuesday 27 November

Buy In

Banded couch+hamstring floss
3x
5/5 windmills

W.O.D

"Championship Helen"

5rds
400m run
21 AKBS 53/35
12 Pullups

Post W.O.D.

Couch stretch

Monday 26 November

Buy In

3x
Bike/row 45 sec
10 kang squats
10 banded squats

W.O.D

CrossFit Total!

Find 1rm
Back squat
Press
Deadlift

Post W.O.D.

Roll lower back