WOD: Tuesday, December 24th, 2024 (6AM-7:15, 7:15-8:30, 8:30-9:45AM ONLY!!)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, Up-Downs 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 2 Deadlifts
  • 2 Hang Power Cleans
  • 2 Thrusters
  • 2 Alt Front Rack Lunges 

*Build up to your workout weight over 3 rounds 

*EQUIPMENT NEEDED: 

  • 1 Machine
  • 1 Barbell
  • 1 Pull Up Bar
  • 1 Plyo Box
  • 1 Med-Ball

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Workout: 12 Days of CFM Christmas 

For Time (40 Minute Cap) 

  • 1 Deadlift (115/85) 
  • 2 Hang Power Cleans (115/85) 
  • 3 Thrusters (115/85) 
  • 4 Alt Front Rack Lunges (115/85) 
  • 5 Front Squats (115/85) 
  • 6 Burpees 
  • 7 Hand Release Push Ups 
  • 8 Toes to Bar 
  • 9 Calorie Row/Bike/Runner/Ski 
  • 10 Box Jumps (24”/20”) 
  • 11 Med-Ball Box Step Overs (20/14)(24”/20”) 
  • 12 Air Squats 

*WORKOUT FLOW: 

Just like the song 

  • 1 Deadlift 
  • 2 Hang Power cleans – 1 Deadlift
  • 3 Thrusters-2 Hang Power Cleans-1 Deadlift
  • 4 Lunges-3 Thrusters- 2 Hang Power Cleans-1 Deadlift
  • etc…..

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches