W.O.D. Monday 12/22/14

Christmas Hours: There will be no childcare available for the evening WODs as well as no 6:30pm WOD on Christmas Eve. We will be closed on Christmas day. Merry Christmas Eastsiders!

Main – Workout Of The Day

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Back Squat

8 Minutes: 4-4-4-4 @ 60/65/70/75%

Bench Press

8 Minutes: 4-4-4-4 @ 60/65/70/75%

Metcon (Time)

Partner WOD

For Time | Use 1 Barbell | Alt “Partner A” does 21, then “Partner B” performs 21, “A” does 15, then “B” does 15 reps, etc…

21-15-9

Back-Racked Stationary Lunges (R=1/L=2), 135/95lb

Ring Push Ups

15-12-9

Back Squats, 155/105lb

Burpees Over The Bar

9-6-3

Clean & Jerk, 185/125lb

Box Jumps, 30/24″

W.O.D. Friday 12/19/14

Main – Workout Of The Day

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CFS-East Warm-Up (No Measure)

20 Jumping Jacks

Skip Fwd/Skip Bkwd

High Knees/Butt Kicks

Karaoke L/R sides

Soldier Kicks

Elbow to Instep

10 Sit Ups

10 Lateral Lunges/Adductor Stretch (5R/5L)

10 Gladiator Push Ups (5R/5L)

5 Iron Crosses (5R/5L)

5 Scorpions (5R/5L)

5 Hamstring stretches

Metcon (AMRAP – Rounds and Reps)

Metcon A | B | C

3 Separately scored WODs against a 27 Minute Running Clock…

A. 7 Minute AMRAP:

10 Barbell/KB SDHP, 105/70lb

10 OHS, 105/70lb

Rest 3 Minutes

B. 7 Minute AMRAP:

10 DB Thrusters, 35/25lb

10 TTB

Rest 3 Minutes

C. 7 Minute AMRAP:

10 Box Jump Overs, 24/20″

10 Burpees
Post on Comments separate rounds.

A=

B=

C=

W.O.D. Tuesday 12/16/14

Main – Workout Of The Day

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Metcon (Time)

Perform this WOD in the same order that you sing the song “The 12 Days of Christmas”…

1 Squat Snatch, 135/95lb

2 Muscle Ups (Ring or Bar)

3 Burpees

4 Chest To Bar Pullups

5 Toes to Bar

6 Scissor Lunges, R=1,L=2

7 Push Ups

8 Air Squats

9 Box Jumps, 24/20″

10 Wall Balls, 20/14lb

11 KB Swings, 70/55lb

12 Power Clean & Jerk, 135/95lb

An Eastside Christmas Pic! Merry Christmas from CFSE!

W.O.D. Monday 12/15/14

Main – Workout Of The Day

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Skill

After a brief dynamic WU, take 5-10 minutes to work on any of the following skills/skill progressions:

Rope Climb

Ring or Bar Muscle Ups

HSPU

Double Unders

Clean-Grip Deadlift

3-3-3-3-3-3-3

Air Force WOD (Time)

For Time:

20 Thruster, 95/65lb

20 SDHP, 95/65lb

20 Push Jerks, 95/65lb

20 Overhead Squats, 95/65lb

20 Front Squats, 95/65lb

Every Minute, Complete 4 Burpees
Start with 4 Burpees!!!!!