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Blog Archive

12 Days of Christmas

*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 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

Saturday WOD!

For time:

  • 400 Meter DB Farmer’s Carry (RX: 45#/30#, L2: 35#, 20#, L3: 25#/15#)
  • 200 Meter Walking Lunges
  • 400 Meter DB Farmer’s Carry (RX: 45#/30#, L2: 35#, 20#, L3: 25#/15#)
Every minute on the minute complete 3 Sprawls.

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

WOD

Snatch Grip Deadlift

5-5-5-5-5-5

4 RFT of

  • 2 Lap Bear Crawl (around the pillars inside of gym)
  • 100 Meter Walking Lunges (outside)

WOD

5 RFT of

  • 5 Burpees
  • 20 Walking Lunges
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Air Squats
  • 10 Ring Rows

Special WOD today!

For our long-time CFR member and friend Alex Sens, we’ll be celebrating his birthday today with a special ‘Filthy Fifty-Two’ workout!

This workout is to honor all our athletes and for EVERYONE to enjoy.

It shows that with fitness and fun, we can all age gracefully.

Let’s get it team CFR!

Happy Birthday Alex!

“Filthy Fifty-Two”

For Time

  • 52 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 52 Jumping Pull-Ups
  • 52 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)
  • 52 Walking Lunges
  • 52 Knees-to-Elbows (L2/L3: Knee Raises)
  • 52 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )
  • 52 Back Extensions (Supermans)
  • 52 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 52 Burpees
  • 52 Double-Unders (L2: 26 DUs, L3: 156 Singles)


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    Today’s WOD

    • Partner WOD Saturday! // 1/20/18

      *Partner WOD* 30 Minute AMRAP: Partner 1 – Row 500m Partner 2 – AMRAP of: 5 Pull-ups (L2/L3: Banded Pull-ups) 10 Push-ups 15 Air Squats *Switch after Partner 1 completes 500m Row* Score = Total rounds Partner 2 completes
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