Buy In
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
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
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
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
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.
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
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
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
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
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
