Friday, December 23rd

22
Dec

Friday, December 23rd

Reminder: There are no PM classes today, the gym will be closed after 11am.

Skill Work

10 Minutes of Practice
Kipping Handstand Push-Up

If you are proficient, practice these on parallettes or freestanding. Remember: “Don’t just train to a standard, because the standards are always changing.” – Jeff Tucker

WOD

4 rounds for time:
10 left-arm snatches
10 right-arm snatches
20 abmat sit-ups
20 swings

Men use one 24kg kettlebell. Women use one 16kg kettlebell.

Holiday Schedule
Friday – Only AM Classes, Closed after 11am
Saturday – Open Gym from 10:30am to 12:30pm
Sunday –
Closed for Christmas
Monday – Only PM Classes, Closed before 12:30pm

39 Responses

  1. Rekas

    CF Reston WOD

    225# Sumo deadlift pr!

    Power snatch and muscle up ladder (c2b sub) 95/65 (8 min)
    2 snatches 1 MU
    4,2 and so on…
    65 total reps

  2. Rekas

    CF Reston WOD

    225# Sumo deadlift pr!

    Power snatch and muscle up ladder (c2b sub) 95/65 (8 min)
    2 snatches 1 MU
    4,2 and so on…
    65 total reps

  3. dtm

    5 Rounds:
    7 Strict HSPU
    30 Goblet lunges 24kg db

    Tabata mash-up
    Push-ups (113 total)
    curls 22.5# dbs (this was too heavy for tabata)

  4. Tapout

    9:49 Rx Unbroken

    4 rounds for time:
    10 left-arm snatches
    10 right-arm snatches
    20 abmat sit-ups
    20 swings

    Amanda – you are killing me….

  5. Tapout

    9:49 Rx Unbroken

    4 rounds for time:
    10 left-arm snatches
    10 right-arm snatches
    20 abmat sit-ups
    20 swings

    Amanda – you are killing me….

  6. JoJo

    Beach workout…
    10 min EMOM of
    Pull-ups (grip on to tree branch was hard)
    10-10-10-8-6-5-5-5-5-5
    10 Min EMOM of
    Burpees 10 each time
    50 push-ups for time 1:34

  7. Melissa TruHero

    Forcing myself to do some different things to help my lower back issues.
    -Brisk walk to Madison and 77th then a Core Fusion Barre class. Then brisk walk home.

    Muscle isolation for 60 min is rough yo.

  8. Melissa TruHero

    Forcing myself to do some different things to help my lower back issues.
    -Brisk walk to Madison and 77th then a Core Fusion Barre class. Then brisk walk home.

    Muscle isolation for 60 min is rough yo.

  9. robseda

    12 days of Hanukkah (Christmas bonus days)
    took me close to 12 days
    60:12 -205/115
    Jerk, snatch and sand were limiting factors

  10. robseda

    12 days of Hanukkah (Christmas bonus days)
    took me close to 12 days
    60:12 -205/115
    Jerk, snatch and sand were limiting factors