For Time:

5 SDHP’s 5 Burpees

10 SDHP’s 10 Burpees

5 Rounds:

10 Kettlebell Swings

10 Turkish Get-Ups (5 per arm)

10 Kettlebell Cleans (5 per arm)

Rob H  Lucas A  Archie A  Rader  Jake R  Jesse M  Josh V  Vanderhoff

Post KB loads used and thoughts to comments!

2K Row for time:

Brendan S 7:47.1  Vanderhoff  7:40.3  Andy S 8:01  Josh V 9:01.3  Dave G 7:38.2  Lucas A 7:07.6

Archie A 7:07.3  Ryan O 6:45.6  Jake R 6:37.8  Adam W 7:12.4  Jesse M 6:48.5  Steve M 6:47.0

Ali H 9:45.8  Rader 8:32.5  Julia N 8:19  Mario M 7:56.3

75 Wall Balls for time:

Brendan S 14lb 3:57  Vanderhoff 20lb 4:19  Andy S 14lb 4:06  Josh V 14lb 5:22  Dave G 14lb 4:50

Lucas A 14lb 4:11  Archie A 20lb 3:56  Ryan O 20lb 3:12  Jake R 20lb 3:39  Ali H 10lb 3:10

Rader 14lb 3:33  Julia N 14lb 4:36  Jesse M 20lb 3:25  Mario M 14 NT  Adam W 14lb 2:32 Steve M 20lb NT

50 Pull-Ups for time

Great workout everyone.  Post thoughts to comments!

Congrats to Ali H and Rader for PR’s in the 2K!

CFLV "XMAS EVE" WOD

Ho Ho Ho

“XMAS EVE” RELAY:

5 person teams.  Each person performs one of the relay legs.

Relay order and exercises.

500 Row

25 Burpees

25 Pull-Ups

25 Wall Ball

800 Run

Repeat 1 time for a total of 2 rounds.

“Christine”

3 Rounds for time:

500 Row

12 Deadlifts

21 Box Jumps (20″)

John W 11:41rx+?  Kevin S 9:52  Josh V 12:24  Vanderhoff 10:57  Clayton C 11:24  Archie A 9:38

Adam W 10:01  Leidy 15:57  Lucas A 10:31  Ryan O 13:22rx+3  Jesse M 10:45  Dana S 13:40

Jacob R 12:32rx  Chad C 19:37rx+50  Steve M 11:19  Mario M 115 11:51

Post deadlift loads used and thoughts to comments!

5 Rounds for time:

Double Kettlebell Hang Cleans

Kettlebell Renegade Lunges

Pull-Ups

1st round: 5 reps

2nd round: 10 reps

3rd round: 15 reps

4th round: 20 reps

5th rounds: 25 reps

Kevin S 18:55  Lucas A 19:13  John W 15:19  Rader 12:51  Daniel W 13:05

Josh V 17:58  Matt J 13:37

Post KB loads used and thoughts to comments!

4 Rounds For Time:

20 Kettlebell Swings

20 Burpees

20 V-Ups (8lb)

Dave G 21:18  Lucas A 22:35  Leidy 19:07  Vanderhoff 15:08

Steve M 14:37  Josh V 20:20  Julia N

Post KB loads used and thoughts to comments!

For Time:

100 Rope Skips

10 Barbell Thrusters

10 Abmat Sit-Ups

100 Rope Skips

15 Barbell Thrusters

15 V-Ups (8lb)

100 Rope Skips

20 Barbell Thrusters

20 Abmat Sit-Ups

Post loads used and thoughts to comments!

Kettlebell Pyramid For Time:

10 KB swings/1 Pull-Up, 10 KB swings/2 Pull-Ups, 10 KB swings/3 Pull-Ups

10 KB swings/4 Pull-Ups, 10 KB swings/5 Pull-Ups, 10 KB swings/6 Pull-Ups

10 KB swings/7 Pull-Ups, 10 KB swings/8 Pull-Ups, 10 KB swings/9 Pull-Ups

10 KB swings/10 Pull-Ups, 10 KB swings/12 Pull-Ups, 10 KB swings/14 Pull-Ups

10 KB swings/16 Pull-Ups, 10 KB swings/18 Pull-Ups, 10 KB swings/20 Pull-Ups

Lucas A 23:10  Vanderhoff 18:26  Josh V 18:32

Ryan O 19:52  Rader 16:27  Alex W 22:30  25:59

5 minutes rest then ab superset: 25 Sit-Ups 25 V-Ups  25 Sit-Ups 25 V-Ups

Post KB loads used and thoughts to comments!

Deadlift Wednesday:

Practiced deadlift technique and form.

3-5 sets of 10 reps.  (50-100% bodyweight)

Rest 5 minutes.

Then drop load if you choose and perform the following.

10 Deadlifts, 10 Burpees, 3 Rounds!

Rob H  Alex W  Dave G  Denise J  Rader  Ryan O

Dana S  Steve M  Keagan C  Tara S  Julia N

Post loads used and thoughts to comments!

7 Round Kettlebell Pyramid:

KB Snatch (per arm)

KB Renegade Rows (per arm)

1st round 5 reps

2nd round 10 reps

3rd round 15 reps

4th round 20 reps

5th round 15 reps

6th round 10 reps

7th round 5 reps

Dave G  Alex W  Rader  Lucas A  Ryan O  Josh V

Post KB loads used and thoughts to comments!

“Angie”

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Denise J 16:05  Matt J 15:54  Julia N 22:51  Lucas A 24:29  Alex W 25:05

Keagan C 16:32  Ali H 18:45  Steve M 18:20  Mario M 23:41  Ian J 21:08

Post thoughts to comments!

5 Rounds For Time:

10 Sumo Deadlift High Pulls

10 Push-Ups

10 Abmat Sit-Ups

Denise J 5:06  Adam W 4:25  Dave G 5:05  Matt J 6:10  Alex W 4:39 Tasia A 5:05  Rader 5:06

Steve M 4:28  Rob Mc 4:42  Josh V 5:51  Dana S 6:29  Julia N 6:09  Mario M 6:15

Rest 5 minutes:

1 Round For Time:

500 Row, 20 SDHP’s, 20 Abmat Sit-Ups

Denise J 3:26  Adam W 3:12  Dave G 3:45  Matt J 4:25  Alex W 3:24  Tasia A 3:49  Rader 3:48

Steve M 3:26  Rob Mc 3:45  Josh V 4:29  Dana S 4:55  Julia N 3:58  Mario M 3:43

Post SDHP’s loads and thoughts to comments!

5 Rounds For Time:

50 Jump Rope Skips

20 Kettlebell Swings

10 Kettlebell Dead Cleans (per arm)

Ian J 15:46*  Alex W 13:31*  Ryan O 9:35  Adam W 9:43  Lucas A 13:02  Josh 10:59

5 minutes rest then superset below:

2 minutes Double Sunami with ropes

4 Tire Flips

100 V-Ups (8lb) med ball

Post KB loads used and thoughts to comments!

*Did 50 Double Unders in place of 50 Rope Skips.

Overhead Squat Day:

Practiced form and technique in the Overhead Squat.

Then 3 Rounds of: 500 Row, 5 OHS.

Rob Mc  Ian J  Dave G  Alex W  Lucas A  Rader  Rob H  Ali H  Julia N

Denise J  Keagan C  Steve M  Mario M  Ryan O

Great form and patience everyone.  Keep up the hard work.

Post OHS loads used and thoughts to comments!