12-Days of Christmas WOD
Merry Christmas!! We finished Christmas week with the “12-Days of Christmas”. Now we finish the year strong with “Nutts”! Bring on the new year!!
*** Note: All 5:30 class times have changed to 6:30, Saturday is 7:00 instead of 7:30; for this week only ***
WODs for the Week
Monday at 11 am
No Class
Tuesday at 6:30 am
4 Rounds:
40 Double unders
18 Deadlifts (225/155)
14 Wallball
Thursday at 6:30 am
5 Rounds:
8 Sumo deadlift high-pull (115/85)
5 Push press
Friday at 6:30am
AMRAP 15:
25 Double Unders
15 Squats
10 Rows
5 Handstand Push-ups
Saturday at 7:00 am
“Nutts”
For time:
10 Handstand push-ups
15 250 pound Deadlift
25 Box jumps
50 Pull-ups
100 Wallball shots
200 Double-unders
Run 400 meters with a 45lb plate
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
4 Rounds:
10 Plate push-ups
20 Kettlebell swings
10 Thrusters (90/60)
Thursday at 5:30 am
3 Rounds:
30 Ring push-ups
25 Ring rows
15 10-second L-sit holds
Friday at 5:30am
3 Rounds:
10 Ring dips
30 Supermans
10 Pistol (each leg)
Saturday at 7:00 am
*** NOTE: we are starting at 7:00 instead of 7:30 ***
“12-Days of Christmas”
1st Day = 1 x 20m meter sprint (10m there, 10m back)
2nd Day = 2 x push-ups
3rd Day = 3 x air squats
4th Day = 4 x sit-ups
5th Day = 5 x dumbbell swings, 45/35
6th Day = 6 x back squats, 95/65
7th Day = 7 x push press, 95/65
8th Day = 8 x hang cleans, 95/65
9th Day = 9 x bent-over rows, 95/65
10th Day = 10 x deadlifts, 95/65
11th Day = 11 x box jumps (24”/18”)
12th Day = 12 x burpee pull-ups
Example: The 6th day of Christmas is: 6 x back squats, 5 x dumbbell swings, 4 x sit-ups, 3 x air squats, 2 x push-ups, and 1 x 20m meter sprint (10m there, 10m back).
Three weeks left in the year!! Make them count.
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
For time:
100 Burpee pull-ups
Thursday at 5:30 am
10 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
Friday at 5:30am
4 Rounds:
10 Candlesticks
12 Handstand push-ups
Run 400m
Saturday at 7:30 am
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Object In Mirror Are Closer Than They Appear
The year is almost up. Don’t forget to take care of yourself during the holidays. Its all too easy to fall off the wagon and not jump back on.
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
5 Rounds:
Bear Walk
Inchworm push-up
Crab Walk
Thursday at 5:30 am
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Friday at 5:30am
3 Rounds:
2 Beat swings, 1 pull-up
2 Front squats, 1 push-press (135/95)
50 Double Unders
Saturday at 7:30 am
5 Rounds:
5 Strict pull-ups
10 Push-ups
20 Hollow rocks
I hope everyone had a great Thanksgiving and survived Black Friday. Now its time to jump back on the wagon!! 3…2…1…Go!!
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
4 Rounds:
30 Rows
7 Handstand push-ups/Hold
15 Kettlebell swings
Thursday at 5:30 am
AMRAP 10:
3 Handstand push-ups
6 Overhead squats (135/95)
9 Ball sit-ups
Friday at 5:30am
Tabata Sit-ups
Then,
10! of
Kettlebell swings
Burpees
Saturday at 7:30 am
“Kelly”
5 Rounds:
400m Run
30 Box jump
30 Wall Ball
Its turkey week!! There is no class Friday and Saturday. Have fun, travel safe, and give thanks for everything that makes your life worth living. Have a Happy Thanksgiving!
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
30 Kettlebell swings
20 Back squats (95/65)
15 Knees to chest
Run 400m
Thursday at 7:00 am
5k Run at Spain Park
Friday at 5:30am
No class
Saturday at 7:30 am
No class
Side Staff Pose!!
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
3 Rounds:
15 Candlesticks
15 Burpees
15 Situps
15 Lunges (45#/25# overhead plate)
47 Double Unders
Thursday at 5:30 am
20-16-10:
1 Arm Kettlebell swing (10/10, 8/8, 5/5)
Sumo Deadlift High Pull (95/65)
Friday at 5:30am
4 Rounds:
7 Overhead squats (115/85)
100m shuttle
5 Strict press
Saturday at 7:30 am
“Daniel”
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-ups
Your Workout is our Warm-up!!!
Last week we started our gymnastic aspect-programming. We changed up how we warm-up and roll-out. Make sure to get to class on time so you don’t miss out on the fun!
WODs for the Week
Monday at 11 am
Justin’s Pick
Tuesday at 5:30 am
Tabata:
V-Situps
Planks
3 Rounds:
20 Burpee Box Jumps
30 Wallballs
Thursday at 5:30 am
3 Rounds:
Run 400m
15 Push Press (95/65)
15 Front Squat (95/65)
Friday at 5:30am
“Jumping Bear Lunge”
AMRAP 15:
25 Double Unders
Bear Crawl
5 Overhead Lunges (plate overhead)
Saturday at 7:30 am
50 Double Unders
50 Hollow Rocks
10 Rows
40 Double Unders
40 Hollow Rocks
20 Rows
30 Double Unders
30 Hollow Rocks
30 Rows
20 Double Unders
20 Hollow Rocks
40 Rows
10 Double Unders
10 Hollow Rocks
50 Rows
HAPPY HALLOWEEN!!!
This is the last week of the Rebecca Black WOD. Hit it hard on Friday. Remember no more night time class.
Abel has programmed some awesome WODs for the next couple months for you. The first “aspect” of the new CFS focus is “gymnastics.” Expect to learn control, body awareness and some movements that you never thought you would do!
WODs for the Week
Monday at 11 am
Halloween Partner WOD
Tuesday at 5:30 am
Strict Press 1x
- start with a 45# bar and add 10 pounds until you break form and then work your way back.
100 Hand-Release push-ups
Thursday at 5:30 am
5 rds of
ME L- Hold/ Hang
20 Good Mornings
ME HS Walk/ Hold
Friday at 5:30am
Rebecca Black- Finale
Saturday at 7:30 am
“ROY”
5rds of
15 DL @ 225, 155#
20 BJ
25 Pull-ups
Here is a video of him arriving in America (Baltimore) and even doing an interview with the news!
Thank you for your and all of our troops service. God Bless America!
http://www.wbaltv.com/video/29568276/detail.html
