December 2016

4 RFT

-6 Muscle-Ups Ring MRX 6 Pull-Ups 6 Dips
-12 T2B
-6 OHS 135/95 RX+ 165/115 MRX 95/65
-12cal Row

Post time to responses.

Join us Friday, December 23rd for our annual CFJ Holiday Celebration!

We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm (4:30pm cancelled, we will run heats as necessary). Dress up in a fun Christmas outfit and bring a side or beverage of your choice. We will have a gift for best dressed male and female! We look forward to seeing everyone there!

“Filthy Fifties”
For Time:
-50 Box jump, 24″ (guys and girls)
-50 Jumping pull-ups (wrist folds at bar)
-50 Kettlebell swings, 35# (guys and girls)
-Walking Lunge, 50 steps
-50 Knees to elbows (knees actually touch elbows)
-50 Push press, 45/35lbs
-50 Back/Hip extensions
-50 Wall ball shots, 20/14lbs 10′
-50 Burpees (jump at least 1in and clap hands over or behind head with a vertical torso)
-50 Double unders

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Compare to February 4, 2015.

Join us Friday, December 23rd for our annual CFJ Holiday Celebration!

We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm (4:30pm cancelled, we will run heats as necessary). Dress up in a fun Christmas outfit and bring a side or beverage of your choice. We will have a gift for best dressed male and female! We look forward to seeing everyone there!

“Mass Confusion” by DB

1min AMRAP:
-3 Over Bar Burpees
-5 S2O 115/75 RX+ 135/95 MRX 95/65
-7 Hang Power Cleans
-5 S2O
-3 Front Squats

Rest 2min

4min AMRAP: (pick up where you left off)
-3 Over Bar Burpees
-5 S2O 115/75 RX+ 135/95 MRX 95/65
-7 Hang Power Cleans
-5 S2O
-3 Front Squats

Rest 3min

2min AMRAP: (pick up where you left off)
-3 Over Bar Burpees
-5 S2O 115/75 RX+ 135/95 MRX 95/65
-7 Hang Power Cleans
-5 S2O
-3 Front Squats

*one final score combined*

Post score to responses.

3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-10 Barbell Push-ups
REST 2min
3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-5 Barbell Facing Burpees
REST 2min
3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-5 Barbell Push-ups
-5 Bar Facing Burpees

Post rounds and reps for each AMRAP to responses.