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Wednesday December 14

WOD

4 RFT of
50 II Unders
25 Alternating DB SN 45/35
15 Alternating Pistols

FX
4 RFT of
10 Att + 40 Singles
25 Alternating DB SN choose load
15 Pistols scaled or 30 Air Squats 

Tuesday December 13th

Happy Birthday to my little man

Strength/BB
Shoulder Press
3-3-3
Push Press
2-2-2
Push Jerk
1-1-1

Conditioning
2-4-6-8-10….reps of
Front Squats 135/95  FX 95/65
Pull Ups  FX scale as needed

reps increase by 2 until time runs out

Monday Dec 12

Rest Day / Active Recovery

Open Gym @ North 11-1, 5:30 – 7pm
Open Gum @ South 11-1, 5:30 to 6:30pm

CF Kids at North, 5:30pm

Sunday December 11th

WOD

AMRAPx5
15 Hang Power Cleans 115/85
10 Front Squats
5 GS Box Jumps 20" across

rest 5:00

AMRAPx5
15 Goblet Squats 1.5/1 pd
10 GS Box Jumps 20" across
5 KBS 1.5/1

Accessory/Core work
50 Ball Slams
3 att @ max time L-Sit
3 sets strict TTB
GHR/GHD Sit Ups
Hand stand Walks

Saturday December 10

WOD

4 Person Teams
200 Cal Row
200 1 arm DB press M35-5- F 20-35
400 Sit Ups
Rest
During the 4 person teams 3 athletes work at a time while 1 athlete rests

if 3 Person Teams
150 Cal Row
150 1 arm DB Press
300 Sit Ups
Partition anyway. All athletes will be working at the same time just rotating

***
At some point during the wod
RX M must do 8 Wall climbs
RX F must do 6 wall climbs
FX M must do 4 wall climbs
FX  F must do 3 wall Climbs