Monthly Archives: December 2016

12/31/16

Tomorrow’s 11AM class will have a WOD(s) that will end off the year just right! Try to arrive early and come prepared to sweat! See you all tomorrow!

12/30/16

WOD (for time)

50 double unders

15 bar facing burpees

5 Clean & Jerk

40 double unders

12 bar facing burpees

4 Clean & Jerk

30 double unders

9 bar facing burpees

3 Clean & Jerk

 

Cash-out

(3 rounds*)

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

*rest 1 minute after each round

12/29/16

Skill session

Handstand work

 

WOD (for time)

“Karen”

150 wall balls (20/14)

12/28/16

WOD (for time)

“The 28th”

28 calorie row

28 toes to bar

Then…

8 rounds of @ (135/95)

7 Deadlift

6 hang power cleans

5 Front squats

4 shoulder to overhead

*everytime you drop the bar you must perform 3 bar facing burpees AT THE END OF THE 8 ROUNDS (these burpees are included in your time)

**for example, drop the bar 10 times, perform 30 bar facing burpees.

***inspired by CF mayhem

12/27/16

Let’s burn off those holiday treats and go hard on this one 709’ers!

 

WOD (for time)

“The 27th”

27-21-15-9

Burpee box jumps (24/20)

Wall balls (20/14)

Kettle bell swings (53/35)

 

Cash-out

(3 rounds*)

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

*rest 1 minute after each round

12/24/16

Partner “Christmas Eve” Surprise WOD

 

Come one, come all to our 11:00AM class for an awesome partner workout before ALL the food and before the big guy comes tomorrow night!

 

MERRY CHRISTMAS 709’ers!!!!

12/23/16 – another 709 tradition!!!

 

WOD (for time)

“The 12 Days of Outlaw*”

1 Clean & Jerk (225/150)

2 Ring muscle-ups

3 Box Jumps (30/24)

4 Hang squat snatch (115/75)

5 Bar Facing Burpees

6 Push Press (115/75)

7 Pistols (alternating)

8 Toes to bar

9 Wall Ball (20/14)

10 C2B Pullups

11 HSPU

12 Front Squats (225/150) (no racks)

 

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

12/22/16

Shoulder/scap session

 

Skill session

Handstand work*

A) handstand holds

B) handstand shoulder taps

C) handstand walks

*this will be a pure skill session!

 

WOD (AMRAP 10)

22 calorie row

22 strict press (65/95)

22 strict pull ups

22 strict ring dips

22 push press (65/95)

22 pull ups

22 ring Dips

22 calorie row

 

Cash-out

(3 rounds*)

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

*rest 1 minute after each round

12/21/16

Strength

Stiff legged Deadlifts

2-2-2-2-2 (across)

 

WOD*

“Christmas Threes”

AMRAP 3:

Buy-in: 75 Double-unders

15 Deadlifts (155/115#)

15 Over-the-Bar Burpees

 

Rest 3:00

 

AMRAP 3:

Buy-in: 75 Double-unders

10 Deadlifts (185/135#)

10 Over-the-Bar Burpees

 

Rest 3:00

 

AMRAP 3:

Buy-in: 75 Double-unders

5 Deadlifts (225/155#)

5 Over-the-Bar Burpees

 

*Keeping in the Christmas spirit and courtesy of CFNE!!!

12/20/16

Skill session

High Hang power snatch

*if you are proficient in this movement then build up to a heavy double!

 

WOD (AMRAP 20)

“The 20th”

20 hang power snatch (55/75)

20 Toes to bar

20 box jumps (20/24)