WOD

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

135/95

Deadlifts
Power clean

10 deadlifts 1 clean,9 deads 2 clean….

Choose a lift and work it in a 3,3,3,3,3 or an Emom 10-15.

I am putting in the zip up CFDF jacket order today….any last minute changes or additions let me know.

Jan. 14th Bend will be the place to be! So far the we have QB & fam, KL&CL & fam, our fam and EJ going….this will be a weekend not to miss! I think CF&LF are also on board. Most of us are staying at Eagle Crest. If you want more inforamation let me know- this will be a blast!

For those who wanted to see my fannie pack. Check out 1:10 sec into the video. Don’t laugh it was cool back then.

“12 DAYS OF CHRISTMAS”

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

Make sure you stretch out so you don’t blow a “Hemi” oops I meant “Hami”

4 rounds

12 Barbell on the rack row
9 2 fer 1 wall balls
6 one arm push press with barbell (each arm)

Then
tabata air Squats: every rep counts!

Score: time plus total tabata reps

AM crew do a wod you missed

Tonight I am performing my new salsa routine at Aztec Willies (1501 NE Broadway Portland, OR 97232) at about 11:30pm (I know it’s late). So far KL, H, QB and SB are going and a few are going out to dinner at Pho Van ahead of time. If you want to join the crew for dinner or going out let us know.

Is anyone is interested in ordering the DF dark gray zip up hooded sweatshirt that Hung and I have? I can order them for 38.00 each- let me know if want one.

1 DEADLIFT
1 HANG CLEAN
1 PUSH PRESS
1 THRUSTER
= 1 REP, ALL AT 135/105
50 REPS
TEAMS OF 2
P1 COMPLETES THE FOLLOWING
5 BOX JUMPS
5 K2E
5 BURPEES
WHILE P2 WORKS ON THE COMPLEX
WHEN P1 IS DONE ROTATE

“Swingin Dizzy”

10 minutes to get max # of KBS 53/35
at the top of min complete 2 hspu or 1 wall climb

Rest 5 minutes

3 rds time each individually:
(1 min rest b/t rds)

7hspu or 5 wall climb
25 kbs

3 min time cap per rd

Sat. after wod is CFDF Christmas Potluck- in the spirit of CF let’s make it Paleo!

Friday night I am performing my new salsa routine at Aztec Willie’s- it won’t start till late (about 11:30pm), but if you want to come let me know and I will give you more information.

Congrats to all who are going strong on the burpee challenge- BD, SD, QB & KL….anyone else want to join in…you can start today doing 13 and tomorrow 14 and so on…you can stick with the days of the month that way (-:

Congrats also to some aweome PR’s recently! Lisa got her CTB pullups yesterday and did 104 du’s in a row last week, Chris got 5 mu’s in a row last night, Alanna is holding her handstands like a pro and Erin way pr’d on her OHS last week! Keep up the good work, it is very rewarding for us as coaches when you pr or learn a new skill, it shows that you have been working hard and are dedicated to improving!

WOD

12 minute AMRAP

10m OH Lunges 15/25 (@ the start of your next set, you must jog across the gym to get your plate)
10m Broad jumps
5 Thrusters 95/65

5 attempts to get max distance on standing broad jump.

WOD:

As Many Rounds As Possible in 7:00 of:
10 Wallballs 20/14
10 Box Jump (24/20)

Rest 1:00

As Many Reps As Possible in 7:00 of:
“Annie”
50 – 40 – 30 – 20 – 10 of:
Double Unders
Sit Ups