3rd Annual 12 Days of Christmas WOD

Make it a special occasion and wear your Ugly Christmas Sweater for the WOD. 

If not, come in any festive holiday attire.

12 Days of Christmas

For Time:

1 Back Squat  95/65

2 Snatches  95/65

3 Pullups

4 Lunges

5 Deadlifts  95/65

6 Burpees

7 KBS  53/35

8 Clean & Jerks  95/65

9 Hand Release Push Ups

10 Box Jumps  30/24

11 Toes to Bar

12 Air Squats

Just like the song “12 days of Christmas,” complete each exercise in ascending order then work back down, adding one exercise per round.

Example:  On the 1st day of Christmas, my coaches gave to me, 1 Back Squat.

On the 2nd day of Christmas, my coaches gave to me, 2 Snatches and 1 Back Squat.

On the 3rd day of Christmas, my coaches gave to me, 3 Pullups, 2  Snatches, and 1 Back Squats.

CFP would like to wish each and every one of our athletes and their loved ones a Very Merry Christmas!!!

******* REMINDER:  Gym will be CLOSED on Monday, 12/26/2016 *******

Don’t be sad, we’ll see you all on Tuesday.

Have a Safe and Happy Holiday!

Warm Up:

Free Throw Warm Up

10 Shots

Miss = 5 burpees on the spot

Make = COACH does 5 burpees

WOD:

30 minute AMRAP

25 OHS  95/55

400m Run

25 Power Cleans  95/55

400m Run

25 Push Press  95/55

400m Run

25 Back Squats  95/55

400m Run

25 Deadlifts  95/55

400m Run

FIRST…

EMOM:  12 minutes

Even Minutes:  5 Floor Press  185/95

Odd Minutes:  12 Land Mine Rows  90/45

THEN…

WOD:

3 Rounds

1 Lap Farmer Carry  53/35

(10 KBS penalty, on the spot, every time KBs are dropped)

12 Chest to Bar Pull-Ups

12 Box Jumps  30/24

YOU CAN DO IT!

FIRST…

EMOM: 10 minutes

Even Minutes:  10 Calorie Row

Odd Minutes:  10 Wall Balls, then AMRAP Pushups for rest of minute

(Score will be total amount of pushups)

THEN…

WOD:

100 Calorie Row

75 Double Unders

50 Push Press  155/95

25 Bar Facing Burpees

REMINDER:  For those participating in our Secret Santa, please bring your gifts in today (Tuesday, 12/20)!

Back Squat

1 rep MAX

Front Squat

1 rep MAX

We will be starting a squat program and we need current numbers to go by.

If you don’t establish new numbers for these lifts on Monday, you will need to get your lifts in before starting any WOD this week.

Thank you for your hard work and commitment.

STRENGTH:

Front Squats

On the minute x 10 (2 second pause at the bottom)

Set #1:  2 reps @ 50%

Set #2:  2 reps @ 55%

Set #3:  2 reps @ 60%

Set #4:  1 rep @ 65%

Set #5:  1 rep @ 70%

Sets 6 – 10:  Continue to build to a heavy single for the day

WOD:

3 minute AMRAP

3 Power Cleans  115/80

3 Font Squats  115/80

3 Push Jerks  115/80

REST 3 minutes

3 minute AMRAP

3 Power Cleans  135/95

3 Font Squats  135/95

3 Push Jerks  135/95

REST 3 minutes

3 minute AMRAP

3 Power Cleans  155/105

3 Font Squats  155/105

3 Push Jerks  155/105

(Total = 15 minutes)