Happy New Year!!!

CFE:

24m EMOM, every 3min
300m run/Row
10 T2Ring
Then: 10/1
Pistols
Ring dips

CF:

“Home Alone”

50-40-30-20-10

Jumping Lunges

Sit-ups

Gym hours 1/1:

7:30am WOD, 9am WOD, and 3-5pm Open gym with WOD at 5pm.

CFE:

24m EMOM, every 3min
300m run/Row
10 T2Ring
Then: 10/1
Pistols
Ring dips

CF:

“FRAN”

21-15-9:
Thrusters (95/65)
Pull-ups

CFE:

5 Rounds

200m run, 12 wallballs
300m run, 8 hspu
400m run, 4 manmakers

CF:

“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

CFE:

Filthy Fifty Endurance!

50 box jumps (24/20)
50 jumping pull-ups
50/KBS (35/53)
50 walking lunge steps
50 K2E
50 DB push press
50 Superman
50 wallballs (20/14)
50 burpees
50 double unders (4 x 1)

CF:

1. Warm-Up

:30 Seconds
Lateral Hops Over PVC Pipe
Active Samson

PVC Pass Throughs
Air Squats

PVC Around the Worlds
Push-up to Down Dog

PVC Overhead Squats
Active Spidermans

2. Strength

Build to a Heavy:

Power Snatch + Overhead Squat + Squat Snatch

3. Conditioning

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

CFE:

“Painstorm CFE Style”

Tabatas!
SDHP (53/35)
1 min rest
Ring/box dips
1 min rest
Box jumps (24/20)
1 min rest
Push-ups
1 min rest
KBS
1 min rest
Cal row

CF:

1. Warm-Up

:30 Seconds
Jogging Around Line of Kettlebells:

Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks ?Side Lunge

Moderate Jog
Active Samson
Active Spidermans
Air Squats
Push-up to Down Dog

Faster Jog
Side Shuffle (:15 Seconds Each Direction)
:15 Butt Kickers / :15 High Knees
:15 Bear Crawl / :15 Backwards Bear Crawl

2. Conditioning

“Bells and Whistles”

AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

MERRY CHRISTMAS EVERYONE!!!

CFE:

3 rft:
400m run
20 DB lunges
15 DB thrusters
10 push-ups
Then 3 rft:
400m run
20 DB renegade Row
15 GHD
10 pull-ups

CF:

1. Warm-Up

:30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch

Moderate Bike
Active Samson
Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike
Air Squats
Pigeon Pose + Wrist Stretch (Left Side)

2. Strength

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

3. Conditioning

“Clean Sheet”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

Remembered NORMAL CLASS SCHEDULE TOMORROW, HOWEVER NO CHILD CARE.