Mandee

MERRY CHRISTMAS, CFHSV! All classes are cancelled today. Thursday 12/26: Three classes only at 8am, 9am and 10am (no childcare)

“North Star Travels” by DB For Time: (35min cap) 1000m Run/Row or 2.5k Bike 30 Wisemen Deadlifts 2 Star Seeking Shoulder to Overhead 800m Run/Row or 2k Bike 25 Wisemen Deadlifts 4 Star Seeking Shoulder to Overhead 600m Run/Row or 1.5k Bike 20 Wisemen Deadlifts 6 Star Seeking Shoulder to Overhead 400m Run/Row or 1k

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Push-Ups 55+ Push-ups 5 KettleBell Swings 24/16 MRX 20/12 6 Box Jumps 24/20″ 55+ Step-Ups Okay 7 Pull Ups 8 Toes to Bar 9 Wall Ball Shots 20/14 to 10′ 55+ 20/10

“Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k Bike Then: 12 Left Arm Dumbbell Snatch 50/35 MRX 35/20 12 Wallball Sit-ups 20/14lbs MRX 20/10 12 Right Arm Dumbbell Snatch 12 Dumbbell Push-Ups (1 arm on Dumbbell) Rest 2min 4min AMRAP: 400m Run, Row or 1k Bike Then: 8 Left Arm Dumbbell Snatch

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 rounds of: 400m Run 21 KBS 24/16kg 32/24kg MRX 20/12kg 12 Pull-tips MRX Ring Rows Elves’ Angie 50 Pull-ups MRX Ring Rows 50 Push-ups 50 Sit-ups 50 Air Squats Elves’ Kelly 2 rounds of: 400m Run 30 Wallball Shots 20/14 10′ MRX 20/10 9′

“Operation Just Cause” by DB For Time:(33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF WallBall Shots 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

Duathlon For Time: (12min cap) Combo (2) of any of the following: -800m Run -800m Row -2k Bike 6 Rounds For Time: (25min cap) 200m Row/Run or 0.5k Bike 6 Over the Bar Burpees 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65 12 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs REST 1min after

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 13min AMRAP: 13 Kettlebell Swings 39 Double Unders 7 Kettlebell Goblet Thrusters 6 Bar Muscle Ups RX+ Ring Muscle Ups MRX Chest to Bar Pull-Ups Kettlebells = 24/16kgs RX+ 32/24 MRX

Sumo-DeadLift E3MOM 5×5 @75-85% E3MOM “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row/ Snow Run / 0.6k Bobsled Bike 20 Sumo Deadlift High Pull 95/65lbs RX+115/75 MRX 75/55 15 Big Belly Push-ups 10 Snowball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Santa Squat Snatch *compare to Dec 22, 2020;

Tempo Strict Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down -2sec Reset** 18min AMRAP: 3 Cleans 165/115 RX+205/135 MRX 115/75lbs 3 Hang Cleans 3 Shoulder to Overhead 9 Over the Bar Burpees Core Development 2×12 Weight Plate Ground to Overhead 55/45 45/35 35/25 2×18