WOD for 120718

CFD Holiday PARTY!!!!

Saturday (12/8)! SURF CLUB @ 7PM!

FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!!

12 Days of Fitness 2018

No Strength or Skill, Just setup for workout

<Just like the song goes..
On the first day of christmas…..( 1 )
On the second day of christmas ( 2, 1 )
On the third day of christmas (3, 2, 1 )
Continue performing reps in reverse order while moving down the list until you finish with the full 12 exercises (12,11,10…1)>

“12 Days of Fitness”

1 x Clean and Jerk @ BodyWeight

2 x Deadlift @ BodyWeight

3 x Burpee

4 x Pull-up

5 x Box Jump 24″/20″

6 x Wall Ball 20/14lb

7 x Kettlebell Swing 24/16kg

8 x Ring Dips (10 Box Dips as scale)

9 x GHD sit up (Do Wall Ball Situp to scale)

10 x Kettlebell Lunge

11 x Push-Ups

12 x Front Squat @ Bodyweight

L1: Bar @ Bodyweight (70/52) (30/20)

L2: Bar @ 80% Bodyweight (52/35)(20/14)

L3: Bar @ 70% Bodyweight (35/25)

L4: Bar @ 60% Bodyweight (25/20)

<40 Minute Cap>