WODS for the Week of 12.16.18: Twelve Days of CFE

Twelve Days of CFE!

It’s that time of year when we like to celebrate Christmas and the holiday season with our annual Twelve Days of CFE.  This has been battle tested and CFE approved.  We also encourage everyone to dress festive and wear your best Christmas colors and gear.

Here is this year’s version of the Twelve Days of CFE:

You will perform Reps like your singing the song. On the First Day, then Second Day to One; then Third Day to Second Day to One Day, and so on and so on…….

50 Minute Time Cap:

Each athlete will need one Dumbbell, one Kettlebell and the coaches will station deadlift bars for the athletes to use during the wod.

On the First Day of Endurance Coach B. Rice gave to me a 100M Run;

On the Second Day of Endurance Coach B. Rice gave to me 20 Alternate Leg Lunges (R1; L2…);

On the Third Day of Endurance Coach B. Rice gave to me 30 Double Unders (Scale with 30 Single Unders)

On the Fourth Day of Endurance Coach B. Rice gave to me 4 One Arm Alternate DB Hang Clean and Jerks (50/35);

On the Fifth Day of Endurance Coach B. Rice gave to me 5 One Arm Dumbbell Thrusters (50/35)

On the Sixth Day of Endurance Coach B. Rice gave to me 6 Alternate Dumbbell Snatches (50/35)

On the Seventh Day of Endurance Coach B. Rice gave to me 7 Kettlebell Goblet Squats (55/35)

On the Eighth Day of Endurance Coach B. Rice gave to me 8 Russian Kettlebell Swings (55/35)

On the Ninth Day of Endurance Coach B. Rice gave to me 9 Kettlebell Sumo Deadlift High Pulls (55/35);

On the Tenth Day of Endurance Coach B. Rice gave to me 10 Calories; (Use Bike or Ski Erg only)

On the Eleventh Day of Endurance Coach B. Rice gave to me 11 Deadlifts (135/85);

On the Twelfth Day of Endurance Coach B. Rice gave to me 12 Bar Facing Burpees.

SCALING OPTIONS: 

All movements scale with appropriate weight that allows you to do the reps in unbroken sets.

Thursday Long Interval @5:30 pm (12.20.18)

you serious

Workout Description:

Each Round will consist of the following work.  The WOD will be a 32 minute workout.

Two Minutes: 20/17 Calories on the Assault Bike or Ski Erg.  Once you have completed the calories then rest the remaining time. Each athlete can also choose to run 300m or scaled run of 200m.  This can be an option if the weather is nice.  This will be determined by the coach before class.

One Minute: Progressive Burpee Box Overs (24/20). Each athlete will start the first round with three (3) burpee box overs and will add one (1) rep each round.  You should end up with ten (10) reps by the last round on the burpee box overs.

Rest :60 seconds, then repeat.

There will be eight total rounds.  Three Minutes of Work and One Minute of Rest then Repeat…….

 

 

 

 

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