Announcements

Level Two
A. Clean x1x10 @ 80-85% EMOM
B1. Front Squats x2-3×2 @ 85%+ then… x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit
:30 on / :30 off x 3 Rounds
Running V-sit
Flutter V-sit
Over and Under V-sit

Level One (TEST DAY)
Strength
A. Deadlift x3x6 Rest 2:00
B. Press x5x5 Rest 2:00
C. Hip hinge “T” x8x3 Rest 1:00

Workout
25 Wall Balls
10 Ring Rows
15 Wall Balls
10 Ring Rows
10 Wall Balls
10 Ring Rows

Beginner’s guide to knee pain
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“Minds are like parachutes – they only function when open.” – Thomas Dewar

All Levels
3-4 Person Teams
100 Stone DLs (95lbs)
800M Team Sled Drag
400M Team Farmers Walk (55lbs)

Sean @ December CF Classics

All Levels
A1. Hip Power Clean+Front Squat x1+1×10 Rest :30
A2. Rocket Jump x2x10 Rest :30

then…
5 Rounds
5 Russian KB Swings (24K, 16K)
5 Walking Lunges/leg
5 Box Jumps w/ Step Down

then…
3 Rounds of Cool Down
5/Arm Bottoms up KB/DB Press
:30/Side Shin on Wall Stretch
:30 Prone Elbow Stand

How to eat clean
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“Good actions give strength to ourselves and inspire good actions in others.” – Plato

Level Two
A. Hip Power Snatch + Hang Snatch x1+1 x 7 @ 65-70% Rest :30
B. Deadlift x2x10 @ 55% EMOM (For Speed)
C1. DB Bench x6x4 Rest :30
C2. Hor. Ring Row x8x4 Rest :30
C3. Strict Toes to Bar x8x4 Rest :60

Level One
Skill
Hip Snatch

Strength
A. Hip Power Snatch x2x10 (add weight each set) Rest 1:00
B. Snatch Grip RDL @ 3111

Ab Circuit
3 Rounds of :30 per exercise
Front Plank Hold
Iron Crosses
V-up Hold
Swimmers

Folate 101
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“The doors we open and close each day decide the lives we live.” – Flora Whittemore

Congratulations to Nic and Tasha on their recent engagement!!

Level Two
5 Rounds of 1:00
10 Tic Tacs
10 Wall Balls
1:00 Rest

5 Rounds of 1:00
Jump Touch Jumps Intervals
1:00 Rest

5 Rounds of 1:00
Row @ Goal 2K Pace
1:00 Rest

5 Rounds of Cool-Down
:30 Speed Skaters
Rest :30
:30 Front Plank
Rest :30

Level One
Skill
Jump Progressions

Strength
A. Front Squats Squats x3x6 (Work up in Weight) Rest 1:00
B. RDL x10x2 Rest 2:00

then…
1-2-3-4-5-6-7-8-9-10
KB Swings
Box Jumps

Eat A High-Protein Diet To Lose Fat Without Feeling Hungry—Avoid Holiday Food Cravings
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“Write it on your heart that every day is the best day in the year.” – Ralph Waldo Emerson

Travel WOD
A1. Rocket Jumps + Squat Jumps x3+2 x 5 Rest :00
A2. Kip HSPU x3 x 7 Rest :30
A3. Sprint x 40 m x 7 Rest 2:00
B1. Walking Lunges x10/Leg x 3 Rest :30
B2. Push-ups xAMRAP x 3 Rest 1:00

How to make your Resolution Stick

Happy New Year! Can’t wait to see all of you in 2013 (tomorrow!)!

Level Two
A. Clean x2x10 @ 65-70% EMOM
B1. Front Squats x2-3×2 @ 85%+, x3x1 @ 90% of clean w/ :03 Pause Rest :60
B2. CTB Pull-ups AMRAP (-2) x3 Rest 2:00
C. AB Circuit

Level One
Skill
Press

Strength
A1. Press x3x6 (Work up in Weight) Rest 1:00
A2. DB Bent Over Row x3x6 Rest 1:00

What you never learned in health class: The anatomy of a habit
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“Don’t cheat the world of your contribution. Give it what you’ve got.” – Steven Pressfield

All Levels
4-Person Team WOD
2000M Row
200 DB Push Press
200 Pull-ups
2000M Row
*Split all rows and reps

All Levels
Plate MVMT Quality Circuit

then…
4 Rounds (For Quality)
8-12 Russian KB Swing
8-12 DB Step-ups/leg (20”, 16”)

then…
1-2-3-4-5-6-7-8-9-10 (For Quality)
Wall Balls
Burpees

Why you should probably stop eating wheat
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“Love life, engage in it, give it all you’ve got. Love it with a passion, because life truly does give back, many times over, what you put into it.” – Maya Angelou

Level Two
A. Hip Snatch + Hang Snatch x1+1 x 7 @ 50-60% Rest :30
B. Deadlift x2x10 @ 50% EMOM
C1. DB Bench x8x3 Rest :30
C2. Hor. Ring Row x8x3 Rest :30

Level One
Skill
Kip Swing/Jumping Pull-up

20:00 AMRAP
5 Touch Jumps Touch Interval
5 Tic Tacs/Side (25 lb, 10 lb)
5 Unweighted Step-ups/Leg (20”)
5 Renegade Row (Push-up, Row R, Row L = 1)
5 Box Jumps (20”, 12’’-16”)

Why That Banana or Onion Might Feel Like Three Martinis
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“Remember happiness doesn’t depend upon who you are or what you have; it depends solely on what you think.” -Dale Carnegie