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Split Clean & Squat Clean (Alt Lifts) E2:30MOM 6 Split Clean – 4 Squat Cleans 4 Split Clean – 2 Squat Cleans 2 Split Clean – 1 Squat Clean 14min AMRAP: 7 Barbell Push-ups MRX Push-ups7 Squat or Split Clean (alt legs) 95/65 RX+115/75 MRX 75/55 7 Lunges (front or back rack; alt legs) Core & Squat […]

Deadlifts & Sumo-Deadlifts Alternate Lifts E2:30MOM 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs MRX 75/55 Chest Development & Stretching 2×15 Band Pull-Aparts30sec Butterfly Stretch x 2 2×15 DB/KB Bench Press 30sec Straddle

1 Set of Max Unbroken Handstand Push-Ups **cannot rest on floor on head with hands off floor** Split Jerk (alt feet) E2MOM 6 – 4 – 2 – 1 – 1 – 1 8min AMRAP: 4 Bar Facing Burpees6 Split Jerk (alt feet) 135/95 RX+165/115 MRX 95/65 8 Toes to Bar Handstand & Core Development

Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/25: closed — Merry Christmas CFHSV! Sunday 12/26: closed Monday 12/27 – Thursday 12/30: regular schedule Friday 12/31: 7am, 8am, 9am only. We will NOT have childcare. Sunday 1/1: closed — Happy New Year CFHSV! *****************************************************************

Christmas Day Closed Merry Christmas CFHSV! ***************************************************************** Christmas Holiday Schedule! Saturday 12/25: closed — Merry Christmas CFHSV! Sunday 12/26: closed Monday 12/27 – Thursday 12/30: regular schedule Friday 12/31: 7am, 8am, 9am only. We will NOT have childcare. Sunday 1/1: closed — Happy New Year CFHSV! *****************************************************************

**************************************************************** LIMITED SCHEDULE TODAY! 7AM, 8AM AND 9AN ONLY. **************************************************************** “Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 12 Pull-ups MRX 20/12 Elves’ Angie 50 Pull-ups MRX Ring Rows 50 Push-ups50 Sit-ups50 Air Squats Elves’ Kelly 2 Rounds: 400m Run30 WallBall Shots 20/14lbs to 10’ MRX

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 Arm12 Dumbbell Push-Ups (1 arm on Dumbbell) Rest 2min 4min AMRAP: 400m Run, Row or 1k Bike

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 WallBall Shots 20/14 to 10′ MRX 20/10

“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 Shots12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 20 Paratrooper Pull-Ups MRX Ring Rows 23 American Deadlifts325m Row for the Wounded *WallBalls = 20/14lbs to 10/9′ MRX 20/10 to

Shoulder to Overhead & Front Squats E2:30MOM *From Floor* (alternate lifts) 6 Shoulder to Overhead – 9 Front Squats 4 Shoulder to Overhead – 6 Front Squats 2 Shoulder to Overhead – 3 Front Squats 3 Rounds For Time: (15min cap)10 Shoulder to Overhead 135/95 RX+165/115lbs MRX 95/65 11 Front Squats12 Power Cleans1 Rope Climb 15’