Main CFOC Workout of the Day

Wednesday, 12/31/08

"Elizabeth"

21-15-9 rep rounds of:

Cleans (rx'd load = 135#)

Ring Dips

Tuesday, 12/30/08

Buy In: 2000m Row for time

WOD:

3-3-3-3-3

Overhead Squat

Cash out:  Do as many double unders as you can in 5 minutes

Monday, 12/29/08

"Jackie"

1000m Row

50 Thrusters (45#)

30 Pullups

12/25/08 - 12/28/08

Rest and Recovery

Enjoy four days of mandatory rest.

Wednesday, 12/24/08

"Karen"

150 Wall Ball Shots (m-20#, w-14#)

Tuesday, 12/23/08

1-1-1-1-1-1-1

Snatch

Monday, 12/22/08

In a time limit of 20 mins, do as many rounds as possible of:

5 Burpees

10 Double Unders

15 Med Ball Cleans

Sunday, 12/21/08

Rest Day (Black Box for those training at 4 PM)

Saturday, 12/20/08

"Helen"

3 Rounds for time of:

400m Run

21 Kettlebell Swings

12 Pullups

Friday, 12/19/08

5-5-5-5-5

Deadlift