191122

2019 12 WODS of Christmas

Gym Chalk Talk: Make sure you sign in to class. Sign-Up your team of 4 for 12 WODs of Christmas to workout, share some laughs, and help us support the Gathering Inn!

Dynamic Group Warm-Up
Group Hip Opener
Thoracic Mobility
15 PVC Passthrough
1 Round: Side-Butt


2 Rounds:
5 Good Morning
5 KB Swing
5 OHS
5 Burpee
5 C2B
5 Box Jump
5 DB Squat Clean


Calf Stretch

Workout of the day for Friday November 22nd, 2019:
“Lumberjack 20”

For Time (25 Min Cap):
20 Deadlifts 275/185
400 meter Run
20 Kettlebell Swings 70/53
400 meter Run
20 Overhead Squats 115/75
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps 24/20
400 meter Run
20 Dumbbell Squat Cleans 50/35
400 meter Run

Sweat Sessions Workout for Friday November 22nd, 2019:
Mobility:
frog/pigeon/couch/hamstring

Skill: DB Hang Clean & Jerk

3, 6, 9 Min AMRAPS:
20 Calorie Bike/Row/Ski
20 Burpee
20 DB Hang Clean & Jerk
20 KB Reverse Lunge
20 Weighted Abmat sit-ups
20 DB Box Step Over

*3 min rest between rounds

191121

2019 12 WODS of Christmas

Gym Chalk Talk: Make sure you sign in to class. Sign-Up your team of 4 for 12 WODs of Christmas to workout, share some laughs, and help us support the Gathering Inn!

Dynamic Group Warm-Up
Side-Roll SMR
Thoracic Mobility

Workout of the day for Thursday November 21st, 2019:
24 Min EMOM, alt:
Cal Row
DB Bench Press
Cal Bike/Ski
DB Reverse Lunge

“After Party”
1. 260m Sled Push Challenge

2. For Time (10 min cap):
300ft. Handstand Walk

191120

2019 12 WODS of Christmas

Gym Chalk Talk: Make sure you sign in to class. Get your inBody post-intramural test this week! Sign Up your team of 4 for 12 WODs of Christmas! Place your Hat pre-order in by this Wednesday!

Dynamic Group Warm-Up
Frog/Pigeon/Couch/Hamstring/Calve Stretch


Skill: Barbell Cycling

Workout of the day for Wednesday November 20th, 2019:
For Time:
1 Mile Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb
800 M Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb
400 M Run
20 Toes-2-Bar, V-Up, or GHD
10 Clean & Jerk 135/95-lb

“After Party”
EMOM 5 minutes:
5 Push Ups
6 DB Curl + Press
7 DB Bent Over Row

Sweat Sessions Workout for Wednesday November 20th, 2019:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)

Skill:
Medball Clean

14 Min AMRAP:
10 Box Jump
7 Strict Pull-Up
7 Medball Clean

14 Min AMRAP:
10 KB Swing
7 Dips, or Push-Ups
7 “See the Light” Sit-Up

191119

2019 12 WODS of Christmas

Gym Chalk Talk: Make sure you sign in to class. Get your inBody post-intramural test this week! Sign Up your team of 4 for 12 WODs of Christmas! Place your Hat pre-order in by this Wednesday!

Dynamic Group Warm-Up
Side-Roll SMR
Thoracic Mobility


2 Rounds:
3 Wall Walks
20 Hollow Rocks


Skill: Push Press

Workout of the day for Tuesday November 19th, 2019:

Push Press:
5-3-2-1-1-1
*Build To Today’s Heavy Single

5 x 3 Min AMRAP*:
15/12 Cal Bike, or Row
12 Burpee Box Jump Over
Max Dubz, With remaining Time

*1 Min Rest between Rounds

“After Party”
4 Rounds:
15 DB Lunge 70/50-lb
15 DB Bench Press 50/30-lb

191118

2019 12 Wods of Christmas at CFRV

**Gym Chalk Talk:
Make sure to get your inBody post Test this week! Sign Up your team of 4 for 12 Wods of Christmas. Get your Hat Order in by this Wednesday!

Dynamic Group Warm-Up
Group Hip Opener
Plate Ankle Stretch
Wrist Warm-Up
Tricep/Lat Stretch


1 Round: Side-Butt

Workout of the day for Monday November 11th, 2019:
Front Squat:
5-3-2-1-1-1
*Build to Today’s Heavy Single

10 Min AMRAP:
15 Front Squat 95/65-lb
5 Bar Muscle-Up

*Progressions
1-for-1 Strict Banded
2-for-1 Strict Pull-Up
3-for-1 Ring Row

“After Party”
4 Rounds:
8 Hollow Body
8 Arch
1 Min Plank

Sweat Sessions Workout for Monday November 18th, 2019:
Mobility (each side):
Couch Stretch
Pigeon
Thoracic Mobility

Skill: DB Jerk, Catching Locked-Out vs. Press-Out

32 Min EMOM, alt:
• Cal Row/Bike/Ski
• DB Hang Clean & Jerk
• Strict Hanging Leg Raise
• Rest

191117

Sweat Sessions Workout for Sunday November 17th, 2019:

Mobility:
Lacrosse Ball Foot Roll-Out (2 min/side)
Hamstring (2 min/side)

Skill: Sandbag Clean Technique

10 Min EMOM, alt:
Cal Row/Bike/Ski
Wallball

10 Min EMOM, alt:
200m Run
Sandbag Clean

10 Min EMOM, alt:
Burpee Box Jump Over
DB Reverse Lunge

191116

Workout of the day for 8am, Saturday November 14th, 2019:
Power Clean
Week 2

Every 90 Seconds:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*90 sec. rest between sets.

Workout of the day for 9am, Saturday November 14th, 2019:
For Time, with a partner:
100 Cal Bike/Row/Ski
100 Goblet Squat
100 Ring Row
100 Burpee
100 V-Up

“After Party”
In teams of 2-3:
400m Sled Pull 180/130-lb

191115

Gym Chalk Talk: **Great job finishing the 5 weeks of the intramural open! Make sure to get measured on the inBody by next Wednesday! Get your teams of 4 together for the 12 WODs of Christmas! Hat orders go out this next week!

3-Primary SMR


3 Rounds, 30 Sec. On/ 10 Sec. Rest, alt:
•Bike/Ski/Row
• Goblet Squat
• Side-Plank Reach Through


2 Rounds:
15 Banded Glute Bridges
15 Clam-Shells (each side)


Skill: Clean Pull

Workout of the day for Friday November 14th, 2019:
8 Min EMOM:
3-Position Clean Deadlift (with a pause 1-inch off the ground, below the knee, above the knee)
+ Hang Clean
*Add Weight Each Round

16 Min AMRAP:
12/9 Cal Bike/Ski/Row
8 DB Box Step-Up 50/35-lb
4 Power Clean 185/130-lb

Sweat Sessions Workout for Friday November 14th, 2019:
Mobility:
• Group Hip Opener
• 15 PVC Passthrough
• Lacrosse Ball Scaps Smash
• 15 PVC Passthrough

Skill: DB Push Press & Dubz

7 Min AMRAP:
7 Side-Plank-Reach-Through (each side)
7 Strict Pull-Up
7 Push-Up

7 Min AMRAP:
14 Toes-2-Bar
14 DB Push Press
14 Box Jump

7 Min AMRAP:
21 Goblet Squat
21 Abmat Sit-Up
21 Dubz

191114

Gym Chalk Talk: Weigh-Outs For the Intramural can be done anytime between now and next Wednesday! There are 7 weeks left in the year, what are your health and fitness goals for these next 7 weeks?

Pre-Wod:
Dynamic Group Warm-Up
Side-Roll SMR
Thoracic Mobility

Workout of the day for Thursday November 14th, 2019:
25 Min AMRAP:
2 Rounds:
• 500m Row/Ski
• 15 Bench Press 115/80-lb
2 Rounds:
• 400m Run
• 15 Double KB Deadlift

“After Party”
4 Rounds:
8 Toes-2-Bar
8 Knees-2-Elbow
8 Strict Leg Raise

191113

Gym Chalk Talk:
Finishing Up the Intramural Open. Today is the last day! Sign-Up your team of 4 for the 12 WODs of Christmas!

Dynamic Group Warm-Up
Group Hip Opener
Pigeon
Front Rack Mobility


Skill: Power Snatch

Workout of the day for Wednesday November 13th, 2019:
Front Squat:
3 x 2 @ 80% (De-Load)

9-6-3:
Power Snatch @ 85% 1RM
Bar Muscle-Up

**Progressions:
• Strict Banded Muscle-Up
• 2-for-1 Strict Pull-Up
• 3-for-1 Kipping Pull-Up

“After Party”
5 Rounds:
10 Hip Thrusts, Build Each Set

Sweat Sessions Workout for Wednesday November 13th, 2019:
Mobility:
Group Hip Opener
Pigeon (2 min/side)
Banded Overhead Distraction (2 min/side)

Technique:
Kipping

25 Min AMRAP:
400m Run, or 500m Row/Ski, or 1k Bike
3 Rounds, “Cindy”
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
20 DB Hang Clean & Jerk
10 Hollow Rocks