Main CFOC Workout of the Day

12/31/09

Last-Day-of-the-Year WOD.

5 Rounds of:

100 Double Unders

300m Row

12/30/09

Rest Day - be prepared not to.

12/29/09

Mystery WOD - just show up!

12/28/09

Buy in : 500m Row

WOD: Snatch 1-1-1-1-1-1-1 reps

Cash out: Max pullups in 2 mins

12/27/09

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

12/26/09

Rest Day

12/25/09

10k Run or Row

12/24/09

NO AFTERNOON AND EVENING CLASSES

"TABATA YOU GOTTA BE KIDDING ME"

4 consecutive Tabatas. That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following:

Wall Ball, Pull-Ups, Squats, Sumo Deadlift High Pull.

12/23/09

Do as many rounds as possible in 20 mins of:

200m Row

12 Snatches (65#/45#)

10 Pushups

12/22/09

Rest Day/Black Box training