WED 12.30.20

Brian

CFM Holiday Schedule

Thursday 31st: Regular morning, modified evening 3:30 pm open and 4:45 pm class
Friday Jan 1st: 12 pm class, 3:30 open, 4:45 pm class, and 6 pm Weightlifting

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
6:00p: Zoom CrossFit– Michael
7:15p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

At Home
12 Days of Fit-Mas Dumbbells Edition

1 DB Cluster (50’s/35’s)
2 Chair Dips
3 Low Object Jump Over
4 DB Front Rack Lunges (total reps)
5 Handstand Push Ups
6 DB Deadlifts
7 DB Weighted Straight Leg Sit Ups (50/35)
8 DB Bent Row
9 DB Swings (50/35)
10 Burpees
11 DB Goblet Squat (50/35)
12 Lateral Hop Over DB (R+L=1)

12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

And coming tomorrow…

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50

Sit Ups
DB Deadlift (50’s/35’s)
9 Burpee Box Jump Overs (24/20) each round

At Home
A. E3MOM 12

5 DB Squats (Tempo 42X1)

B. Rep Rounds [20min cap]
10-20-30-40-50

Sit Ups
DB Deadlift (50’s/35’s) or Airplanes
9 Burpee Broad Jump (4/3ft) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

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