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Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets DL and HR.
AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump OversComplete as many rounds as possible in 12 mins of:
6 Deadlifts (185#/135#)
8 Pull-ups
10 Box Jump Overs (24″/20″)
Bench Press: 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
80 Single Dumbbell Hang Clean & Jerks (pick load)
60 Wall Balls (20#/14#)
40 Burpee Over Dumbbells
10 Muscle-ups
* HC&J are alternating L/R
Hang Squat Clean: 1-1-1-1-1Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Row 250m
15 Thrusters (45#/33#)
25 AbMat Sit-ups
Photo by @robcwilson
Today’s workout is the last of 2019. Mike approves of this WOD!
Have a safe and Happy New Year!
With New Movements, “DCF Original” Throws Back to Origins of Dubai Championship
Advanced RX: Deficit Deadlift 3-3-3Deficit Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
5 Deadlifts (275#/185#)
10 Bar Facing Burpees
15 Chest-to-bar Pull-ups
Rest 1 min
Photo by @robcwilson
HOLIDAY SCHEDULE:
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* Use mats, choose load both can touch and go. Split reps on Burpees and C2B.
Photo by @robcwilson
HOLIDAY SCHEDULE:
Power Clean: 2RMRecord your best Power Clean 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans (135#/95#)
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Blake4 rounds for time of:
Plate Overhead Walking Lunge 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. ~ www.crossfit.com
Overhead Squat: 1-1-1-1-1Overhead Squat 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 9 mins of:
9 Power Snatches (75#/55#)
9 Ring Dips
9 Overhead Squats (75#/55#)
12 WOD’s of Christmas at SRCF! (v 3.0)For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 
5/4/3/2/1 up to 12 and back down (complete each exercise in ascending order then work back down, adding one exercise per round)
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
Photos by @robcwilson
This year Santa brought an altered version of the “12 Days” WOD with a few new movements after the barbell complex. While the workout actually took slightly longer than previous year’s, the switch to T2B with less reps, and the KB goblet squats felt easier. The slow part really came down to the final few rounds with the Alternating DB snatches and Lateral burpees. Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas this year but those who didn’t quickly realized they were off by looking around at the holiday chaos.
Reminder we are closed on 12/24 and 12/25 (Christmas) and there is no 5:30 am class on Thursday 12/26. Other classes are normal schedule. See below for the full schedule.
Have a Merry Christmas or Happy Holidays and may you all get to spend it with your loved ones!
Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank HoldsEvery 1 min for 12 mins, alternating between:
15 V-Ups
25 AbMat Sit-ups
Plank Hold, 45 secs
3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins
Photo by @robcwilson
Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.
HOLIDAY SCHEDULE:
Wear your ugly holiday sweater or shirt for the Saturday workout!