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WOD

Front Squat

5×3 @ 70% of 1RM

3 RFT of

  • 7 Squat Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • 400 Meter Run

WOD

Squat Clean

3-3-3-3-3-3 then 3+ at 70% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

2 RFT of

21-15-9

  • Deadlifts
  • Front Squats
  • Push Press

Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Pull-up Skill Complex

x5 of

  • 3 Strict Pull-ups
  • 3 Kipping Pull-ups
  • 3 Butterfly Pull-ups

4 RFT of

  • 50 Double Unders
  • 12 Back Squats (clean from the ground)
    • Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#

‘The 12 Days of Christmas’ CFR Style

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.

  • 1 Thruster (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 2 Hand-Release Push-ups
  • 3 Squat Cleans (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 4 Alternating Lunges 
  • 5 Toes-to-Bar (L2: Knees-to-elbows, L3: Knee Raises)
  • 6 Burpees
  • 7 Pull-Ups (L2: Banded Strict Pull-Ups)
  • 8 Alternating DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 9 Wall-Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 11 Jump Squats
  • 12 Handstand Push-ups (L2: HSPU w/Pad, L3: 24 Pike Presses)

WOD

15 Minute AMRAP of

  • 5 Deadlifts
  • 4 Front Squats
  • 3 Squat Cleans
  • 2 Push Jerks
  • 1 Ground-to-Overhead

Weights for all movement = RX: 165#/125#, L2: 135#/95#, L3: 95#/65#

WOD

Squat Clean
3-3-3-2-2-1

12 Minute EMOM of

  • 10 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Max AbMat Sit-ups for the remainder of the minute.

Score = AbMat Sit-ups


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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