WOD

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

Workout

10 ROUNDS FOR TIME

14 Russian KB Swings (70/53) | (53/35) 

8 Burpee BoxJump Overs (24″/20″) 

2 Rope Climbs (Legless optional)

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

“LOREDO”

6 ROUNDS FOR TIME

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 meter Run

US. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed onJune 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

EXTENDED WARM-UP 

5-5-5-5-5 Deadlifts

Build each set starting light and ending above your workout weight.

Workout

FOR TIME

30-20-10

Deadlifts (225/155) | (185/125) 

60-40-20

Sit-ups**

**GHD if available or able

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch Kneeling Hamstring + Calf Stretch

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

DOUBLE EMOM 

EMOM x 10 MINUTES 

10/8 Calorie Bike*

-Rest 2:00- 

EMOM X10 MINUTES 

3 Hang Power Clean + 3 Hang Squat Cleans

(135/95)| (95/65)

*At 60rpm, 10 cals will be complete in :50 every round

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

PRESS COMPLEX

5 SETS 

2 Push Press +1 Splitjerk

*Same weight across all 5 sets

Workout

AMRAP X 12 MINUTES 

50 Double Unders 

12 Burpees