WOD

scheduling announcements:

November 22nd: Gym Closed Thanksgiving Day

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

Minute 2 -Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 -Jogging Unders

Workout

3 SETS of…

2 ROUNDS FOR TIME

20/15 Calorie Bike

20 DB Push Press (50/35)|(35/20) 

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row 

Max Rep Ring Rows 

-Rest 1:30 between sets-

scheduling announcements:

November 22nd: Gym Closed Thanksgiving Day

December 15th: CFRC CHRISTMAS PARTY

WOD

Strength/ Skill

STRENGTH 

DEADLIFT 

6 X 3

Build to a Heavy triple and hold across for all 6 sets

Workout

AMRAP X 12 MINUTES 

2-4-6-8…and so on 

Deadlift (255/165) 

Lateral Burpee Over Bar

GYM CLOSED

Saturday and Sunday

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

November 17th and 18th, Gym Closed

WOD

Workout

FOR TIME

60 Ground to Overhead w/ Plate (25/15)

40 Pull-ups

20 BoxJump (30/24″)

200m KB Front Rack Carry 

20 Boxjump (30/24”)

40 Pull-ups

60 Ground to Overhead w/ Plate (25/15)

scheduling announcements:

December 15th: CFRC CHRISTMAS PARTY

November 17th and 18th, Gym Closed

WOD

Workout

8 SETS

AGAINST A 2:00 CLOCK

20/15 Calorie Row

Max HSPU in remainder of time 

-Rest 2:00 between sets-

FINISHER 

3 SETS 

15 Perfect Push-ups

15 Perfect Ring Rows 

1:00 Plank