Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- -Then- *CRX Weights: (135/95)(155/105)(185/115)(205/125) ——————————————————————————————————– Cardio Option: For Time -Then- -Then- ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps ——————————————————————————————————– Core: 4 Rounds
WOD: Friday, December 27th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) ——————————————————————————————————– Workout: For Time 3 Rounds -Then- -Then- 3 Rounds ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then- -Then- 3 Rounds ——————————————————————————————————– Core: 5 Rounds
WOD: Thursday, December 26th, 2024 (7:15, 8:30, 9:30, 4:45, 5:45 ONLY)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes) *Can drop the bar between cleans from the ground ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes -Rest 2 Minutes- Part B – For Time *Two… Read more »
WOD: Tuesday, December 24th, 2024 (6AM-7:15, 7:15-8:30, 8:30-9:45AM ONLY!!)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) *Build up to your workout weight over 3 rounds *EQUIPMENT NEEDED: ——————————————————————————————————– Workout: 12 Days of CFM Christmas For Time (40 Minute Cap) *WORKOUT FLOW: Just like the song ——————————————————————————————————–… Read more »
WOD: Monday, December 23rd, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) 4 Sets x 3 Reps ——————————————————————————————————– Workout: For Time 4 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Sunday, December 22nd, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds *If you do CRX complete a :15s HS Hold instead ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF) Buy in: Complete 3 Rounds -in remaining time: *CRX: 7 Handstand Push Ups … Read more »
WOD: Saturday, December 21st, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time 11 – 9 – 7 -Then- -Into- 9 – 7 – 5 -Then- -Into- 7 – 5 – 3 -Then- *RX+: (135/95)(155/105)(185/115) OR Chest 2 bar… Read more »
WOD: Friday, December 20th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 5 Minutes -Rest 2 Minutes and Repeat- *4 Scores: ——————————————————————————————————– Core: 5 Rounds
WOD: Thursday, December 19th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- *Partition reps as desired* Strategy Examples: ——————————————————————————————————– Cardio Option: For Time -Then- *Partition reps as desired* Strategy Examples: ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, December 18th, 2024
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes) *Complete the 2 cleans first before the 2 hang cleans *Can drop between cleans but not between hang cleans ——————————————————————————————————– Workout: 3 Intervals (4 Minutes ON / 2 Min OFF) AMRAP… Read more »
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