WOD 12-31-21

 New Year WOD-

2,000 m row

20 cluster (bodyweight)

WOD 12-30-21

 5 rds- 

20/15 cal bike

50 DU

*1-2 min rest 

WOD 12-29-21

 Bench Press 3-3-3-3

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30-20-10

Burpee 

DB SN 

WOD 12-28-21

EMOM x 21-

1- 16 WB

2- 8 HPCL 

3- 12 T2B 

WOD 12-24-21

 15min amrap 

10- T2B

20- WB

50- DU

We had a blast our CFK session this week! 

WOD 12-22-21

 Bench Press 5-5-5-5

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A- 3 x 20 tricep push-down 

B- 3 x 10, 1 arm DB Press 

C- 3 x :30 Copenhagen plank 

WOD 12-22-21

 "12 days of Christmas" 

100 m run 

2 DB PCL + J

3 DL

4 WB

5 Bur-r-pees

6 push-ups 

7 K2E

8 DB SN

9 KBS

10 lunges

11 air squat

12 C2B pull-ups 

WOD 12-21-21

 Every 3:00 x 6 rds-

20/15 cal row 

10 pull-ups 

12 SDLHP (70/53)

WOD 12-20-21

 EMOM x 10-

1 Pause CL + 1 FSq

-----------------------------

7 min AMRAP-

7 PCL (135/95)

6 FR lunge

5 S2OH 

WOD 12-17-21

 Tabata- strict pull-up

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10 rds-

3 Dball over shoulder

6 box jumps 

9 wallball

WOD 12-16-21

 5 x 500 m row 

*2:00 rest btw 

WOD 12-15-21

Bench Press 2-2-2-2

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8 min AMRAP-

12 DB SN

8 T2B

WOD 12-14-21

 3 x 5:00 AMRAP-

2 wall climb 

10 HPCL (155/105)

40 DU

WOD 12-13-21

 EMOM x 10- 1 CL + 1 FSq + 1 CL

-----------------------------------------------

3 rds-

15 thruster

12 burpee over bar 

WOD 12-10-21

 100- double unders 

80- KBS
60- kb lunge 
40- pull-ups 
20- HSPU

WOD 12-9-21

 BSq- find 20 rep max 

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A- 3 x max L-hang 

B- 3 x 30m FR + farmer carry

C- 3 x :30 side plank 

WOD 12-8-21

 Bench Press 3-3-3-3

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9 min AMRAP-

7 burpee 

11 DL (225/155)

18 lateral bar jumps 

WOD 12-7-21

 Emom x 18

1) 15/12 cal row
2) 15 DB SN
3) 10- box step over with DB

WOD 12-6-21

 EMOM x 10- 1 PCL + 1 CL + 1 jerk

--------------------------------------------

21-15-9

FSq (115/75)

T2B

WOD 12-3-21

 Tabata AAB

*at 5:00 mark

12 min AMRAP-

10 pull-ups 

15 KBS (53/35)

40 DU 

Three days left to order apparel!
Head to link (posted on social media)
to get your orders in! 

WOD 12-2-21

 5 rds- 

400 m run 

14 1 arm KB thruster