December 2023

Rev1 December 2023 CFHSV Programming DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups MRX Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ MRX Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball […]

Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen: 12 Dumbbell Snatch (Left Arm) 50/35 MRX 35/20 12 WallBall Sit-ups 20/14lbs MRX 20/10 12 Dumbbell Snatch (Right Arm) 12 Dumbbell Push-Ups (1 arm on Dumbbell) Rest 2min 4min AMRAP: 400m

“Operation Just Cause” by DB For Time:(33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBalls 12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts 325m Row for the Wounded WallBalls = 20/14lbs to 10/9′ MRX 20/10 to

Tempo Overhead Squats E3MOM 5 Sets x 3 – 6 Reps @ 50-75% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Box Jumps/Step-Ups10 Chest to Bar RX+5 Muscle-Ups (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” WallBalls = 20/14lbs MRX 20/10lbs Squat & Core Development 20 Cossack Squats (10 each leg) 20

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs MRX 75/55 Core Development 10 Weighted Sit-ups20 WallBall Russian Twists 20 GHD Sit-ups20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers 20 WallBall Russian Twists 20 Hip Extensions10 Weighted Sit-ups CFHSV RUNNING &

For Time: (30min cap) 10 Over the Bar Burpees 25 Deadlifts25 Hang Cleans25 Shoulder to Overhead50 Pull-ups RX+ Chest to Bar MRX Ring Rows 50 Push ups50 KettleBell Swings50 WallBall Sit-ups25 Shoulder to Overhead25 Hang Cleans25 Deadlifts10 Over the Bar Burpees Barbell Loads = 115/75 RX+155/105 MRX 85/60lbs Kettlebells = 24/16kgs RX+ 32/24 MRX 20/12kgs WallBalls

Strict Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 Team WOD 15min AMRAP: P1 – 200m Run or 0.5km Bike / P2 – 200m Row 10 Synchronized KettleBell Sumo Deadlift High Pull 15 Synchronized Russian KettleBell Swings 20 Alternating KettleBell Goblet Shoulder to Overhead P1 – 200m Row / P2 – 200m Run or 0.5km Bike 10

Tempo Front Squat E3MOM5 Sets x 3-6 Reps @ 50-75% 5 Rounds For Time: (20min cap)6 Squat Cleans 135/95 RX+165/115 MRX 95/65 5 Front Squat400m Row or Run or 1k Bike (can mix up) Rest 2min after each round Squat & Core Development 22 Cossack Squats (11 each leg) 22 GHD Sit-ups22 Pistols or Scales (11 each leg) 22 V-Ups -22