Warm Up
3 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull

Ladders
3×20 Box Jumps
Find Front Squat Max

WOD –
10 Rounds
100m Sprint 21 Air Squats

Sometime today please weigh in and log in…….Welcome back!

Warm Up
2 Rounds:
5 Front Squats
lunge/backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Plyo

WOD – Sprint
40 Meter Sprint
on the minute
every minute
for 20 minutes

Please Report to the main Gym for a DC Challenge.
You will be warming up with them.  Be Good ! Be Quiet!

Happy Turkey Day!
What are you thankful for.
Feel free to share/reply

***Weigh yourself and Log in on board before you leave***

Warm Up
2 Rounds:
400m
10 Tuck Jumps
>< Lunge
20 Sit Ups

Snatch Complex x 3

WOD – Bench Press Bulgarian
Use sheet
Spotter Required

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army / Crab

Ball Slam 3×20
OHS 5×5

WOD – Greg
20 Minute Push Up Progression

Knees to Elbows 4×25

                        ******Bring Bulgarian sheet to class today*****

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swing 3×20
Split Jerk 5×5

WOD – Frank
“Lucky 7’s”
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Athlete will add weight to each single set throughout the
WOD.  21 Repetition Total.  Careful where you start.

Warm Up
3 Rounds:
15 American Swings
10 Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk 3×15
Front Squat 5×5

WOD – KALSU
On the minute
Every Minute
Until 100 Thrusters are completed

Start each minute with 5 Burpees
Complete the minute with Thrusters
Go until you complete 100 Thrusters
65/45

Warm Up
3 rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders

Split Jumps 3×16

WOD –
20 Minutes
100m Sprint
21 Air Squats
21 Sit ups
21 Push Ups

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5×5
Box Jumps 3×20

WOD – Dave
20 Minute Pull Up Progression
1 the first minute
2 the second minute
3 the third minute
etc through 20 minutes

PRINT OUT BULGARIAN SHEET
BRING TO CLASS (Look on CFDC Homepage or on Schoology)

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge/Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – Charles
Back Squat Bulgarian

Back Extensions 3×25