WOD 12/18

Level Two
2 Rounds of 20M

Band Lateral Walks
Monster Walks

then…
6 Rounds
1:00 Burpee Box Jumps
Rest 1:00

then…
1:00 of Each Exercise
Prone Elbow Stand
Running V-sit
Lateral plank (left)
Back hypers with flutter kick, crawl with arms
Lateral plank (right)
Flutter kick, V-sit
Back hyper with scissors of legs and breast stroke with arms
Sit-ups (elbow to opposite knee)
Supine elbow stand, alternate leg lift
Indian sit crunches
Scissor over and under V-sit

Level One (TEST DAY)
Skill
Jump Progression Review

“Filthy 5”
5 Rounds
5 Box Jumps
5 Step-ups / Leg
5 Dumbbell Push Press
5 Dumbbell Front Squats
5 Russian DB Swings
5 Ab Mat Sit-ups
5 50 M Run
*M: 20”, 35 lb; W: 16”, 20 lb
*20:00 Cap

then…
TEST
A1. :90 Front Plank Test x 2
A2. Max Strict Pull-ups or Max COB Hold x 2

Tip 499: Post-workout nutrition tips for fat loss & muscle development

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“Nothing you wear is more important than your smile.” -Connie Stevens

Congratulations to all of our CFA athletes who competed in this past weekend's Santa Fit!

AM – Level 1
Kristi 16:41 Rx
Jillian 14:18 Rx
Sarah 16:14
Nick 15:43 Rx
Sam 19:03
Ashlee 16:33
Her 14:40 Rx
Amanda 16:45
AM – Level 2
Big Spoon 85 Rx
JV 64 Rx
Eileen 42 (MOD)
Janet 61 Rx
Alex 51 Rx
Schittone 74 Rx
King 62 Rx
Michele 40
Ryan 88 Rx
Greg 91 Rx
Ballet 93 Rx
Michael 80 Rx
Tow Matt 72 Rx
Brad 101 Rx
George 69 Rx
Jenny 87 Rx
Ray 86 Rx
Miles 78 Rx
AM – Ladies’
Dayna 91 Rx
Linzi 69 Rx
Josie 49 Rx
Allison 33 (MOD)
12P – Level 1
Dixie (3 Rds)
Justin 17:05
Dallas 16:05
Lee S 16:26
PM – Level 2
Melissa 70 (MOD)
Smitty 40 Rx
Jamey 66 Rx
Gil 66 Rx
EJ 70 Rx
G 68 Rx
Avtar 65 Rx
Danimal 75 Rx
E-Rod 49 Rx
Kara 62 Rx
Ed 60 Rx
Mego 52 Rx
Shug 40 Rx
David 58 Rx
Chrissy 63 Rx
Evil 50 (MOD)
Robert 60 Rx
Adrian 72 Rx
Marky Marc 61 Rx
Nicole 81 Rx
Gary 76 Rx
Wade 71 Rx
Sanchez 71 Rx
Kavi 68 Rx