December 2016

For Time:
-25cal Row
-25 Pull-Ups
-25 WallBalls
-20cal Row
-20 WallBalls
-20 Pull-Ups
-15cal Row
-15 Pull-Ups
-15 WallBalls
-10cal Row
-10 WallBalls
-10 Pull-Ups
-5cal Row
-5 Pull-Ups
-5 WallBalls

Post time to responses.

2 RFT: 
-200m Run
-20 V-Ups to War Bar/Bamboo Bar
-200m Run
-20 Military Anchored ab-mat sit-ups RX+ 20 GHD Sit-ups
Rest 3min
1 RFT:
-400m Run
-40 V-Ups to War Bar/Bamboo Bar
-400m Run
-40 Military Anchored ab-mat sit-ups RX+ 40 GHD Sit-ups
Rest 4min
1 RFT:
-200m Run
-20 V-Ups to War Bar/Bamboo Bar
-200m Run
-20 Military Anchored ab-mat sit-ups RX+ 20 GHD Sit-ups

Post times for each WOD to responses.

For Time: 
-21 Deadlifts 155/105 RX+ 185/125 MRX 125/80
-9 Burpee Box Jump Overs 24/20″ RX+ 30/24″ MRX 20/18″
-15 Hang Power Cleans
-9 Burpee Box Jump Overs
-9 S20
-6 Burpee Box Jump Overs
-12 Deadlifts
-6 Burpee Box Jump Overs
-9 Hang Power Cleans
-6 Burpee Box Jump Overs
-6 S20
-3 Burpee Box Jump Overs

Post time to responses.

Team WOD in Teams of 2

20min AMRAP:
–50 Double-unders (each partner completes 25, break up as desired i.e. 25-25; 15-10.. )
–40 Russian KBS 70/55lbs MRX 55/35 (each partner completes 20, break up as desired i.e. 20-20 or 10-10-5-5-5-5)
–30 Back Squats 95/65 MRX 75/55 (Alternating Reps i.e. you go, I go, partner must stand full from back squat bar before partner 2 does the next rep)
–20 T2B (each partner completes 10, break up as desired i.e. 10-10; 5-5-5-5..)
–10 Power Snatch 95/65 MRX 75/55 (Alternating Reps i.e. you go, I go, partners bar must hit ground before partner 2 goes)
–2 Rope Climbs 15′ MRX 10″ (Alternating Climbs, 1 each, must wait for partner to touch floor before partner 2 goes)
**athletes cannot work at same time**

Post rounds and reps 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 (we will run in 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! 

For Time: 
-250m Row
-21 Thrusters 95/65 RX+115/80 MRX 75/55
REST 2min
-200m Run
-21 C2B Pull-Ups MRX Pull-Ups
REST 2min
-500m Row
-15 Thrusters
REST 2min
-400m Run
-15 C2B Pull-ups MRX Pull-Ups
REST 2min
-1000m Row
-9 Thrusters
REST 2min
-800m Run
-9 C2B Pull-ups MRX Pull-Ups
**Athletes can start with run or row portion**

Post total time minus 10 minutes of rest to responses.