January 04, 2020 Saturday

Team Kalsu: Light or Hvy Option

Team WOD: FT: 100 Thrusters and Burpees EMOM

January 03, 2020 Friday

Lifting: Deadlifts and Hollow Rocks

* Use mats, touch and go. Alternate sets Dl and HR.

AMRAP 12 mins: Deadlifts, Pull-ups and Box Jump Overs

* Use mats, touch and go

January 02, 2020 Thursday

Bench Press: 5-5-5-5-5

Chipper: Single Dumbbell Hang Clean & Jerks, Wall Balls, Burpee Over Dumbbells and Muscle-ups

* Scale 10 Ring MU to 20 Ring Dips (NOT BMU). DB HC&J are alternating L/R

December 30, 2019 Monday

Hang Squat Clean: 1-1-1-1-1

* use mats

5 RFT: Rows, Thrusters and AbMat Sit-ups

December 28, 2019 Saturday

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups

* Use mats, choose load both can touch and go. Split reps on Burpees and C2B.

December 27, 2019 Friday

Power Clean: 2RM

* Use mats. Touch and go

The Chief

* Use mats

December 26, 2019 Thursday


December 23, 2019 Monday

Overhead Squat: 1-1-1-1-1

AMRAP 9 mins: Power Snatches, Ring Dips and Overhead Squats

December 21, 2019 Saturday

12 WOD's of Christmas at SRCF (v3)

* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.

December 20, 2019 Friday

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds

3 RFT: Rows, Push-ups and Double Unders

December 19, 2019 Thursday

Front Racked Alternating Reverse Lunge 8-8-8

FT: Dumbbell Deadlifts, Dumbbell Walking Lunges and Handstand Push-ups

* DB Lunges are farmer carry at your side. Do not drop DB's.

December 18, 2019 Wednesday

Power Snatch: 2RM

* Touch and Go, use mats

27-21-15-9: Row and Power Snatches

December 17, 2019 Tuesday

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows

* Alternate sets

AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

* Scale to strict PU or Ring Rows

December 16, 2019 Monday

Thruster: 1RM

5 RFT: Thrusters and Ball Slams

December 14, 2019 Saturday

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

December 13, 2019 Friday

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

* Use mats touch and go.

15-12-9-6-3: Deadlifts and Handstand Push-ups

December 12, 2019 Thursday

Front Racked Alternating Reverse Lunge 10-10-10

Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees