Dec 22

Monday

cfh024

Holiday Week Schedule
Monday 12/22 – Regular Schedule
Tuesday 12/23 – Regular Schedule
Wednesday 12/24 – 6am/7am/10am/11am WOD
Thursday 12/25 – 10am-12pm Open Gym
Friday 12/26 – 12pm/4:30pm/5:30pm

Gymnastics
Ring Dips (a: tech / b: 3×6-8)

WOD
3x5min AMRAPs (3min rest after each)
5 Power Clean (135/95)
10 Wallballs
20 DU (40s)
- 3min rest after each AMRAP
- pick up where you left off
- score is total rounds/reps completed

Bonus
500m Row

Dec 20

Saturday

cfh023

Open Gym (8-9:30)
- move weight, attack skills, mobilize, make-up a missed WOD, work on your ninja skills
– main gym floor must be cleared by 9:20!

WOD (9:30/10:30)- Teams of 2
4 Rounds
20 Box-Overs (24/20)
20 Wallballs (20/14)
20 Burpee Pull-ups
20 Ground-to-Overhead (115/75)
- one partner working at a time
– partition reps however you want

- each partner must do half the work

Dec 18

Thursday

cfh021

WOD
3 Rounds
500m Row
12 Push Press (95/65)(115/85)
21 Bar-Over Burpees

Bonus
EMOM 4min: 25sec Paralette Tuck Up/L-sit hold (Use dumbbells or KBs)

Dec 17

Wednesday

cfhq06“It is all about balance, so it doesn’t mean eating a dozen cookies, but it does mean eating your grandma’s favorite cookie that she only makes once a year. And always remember if you slip up and have one too many (candies), don’t beat yourself up over it. You won’t lose all the positive gains that you’ve made.” —Lindsey Liddiard, owner of Vantage Nutrition

Continue reading “Seasons in the Abyss?” here: http://library.crossfit.com/free/pdf/CFJ_2014_12_Holiday_Beers_2.pdf 

Strength
Back Squat (work to heavy single – 20min)

WOD
Tabata 3
:20 work / :10 rest for 8rds each
Wallballs (20/14)(24/20)
KB Swing (53/35)(62+/44+)
Abmat Sit-up
- total reps

Dec 16

Tuesday

cfhq05

Skills
Turkish Get Up
a: tech work / b: 3×6 each arm (moderate weight, tech focus)

WOD
AMRAP 12min
9 Box Jumps (24/20)(+30/24)
7 Pull-ups (+CTB)
5 Burpees

Bonus
3 Rounds NFT
15 Mountain Climbers (1:2)
15 Candlestick Rolls

Dec 12

Friday

Strength
Power Clean (20min to work to heavy single)

WOD
Death by Back Squat
Minute 1 – 1 Back Squat (@ bodyweight)
Minute 2 – 2 Back Squats
Minute 3 – 3 Back Squats

adding a rep each minute until you can no longer complete the squats within the minute.

- log highest round completed plus additional reps
- log weight used
- use racks

Dec 11

Thursday

cfhq04

Gymnastics – 7:30pm

WOD
3 rounds:
500 Meter Row
12 Hang Power Clean (135/95)
21 Toes to Bar

Bonus
EMOM 4 min: 25sec Plank Ring Hold