CFTR MOBILITY

WARM UP
3rds
30 sec air squat
30 sec push up
30 sec Jump rope
30 sec rest

STRENGTH
Back squat
2-2-2-2

WOD
8min CAP
Tabata Back squat 135/95
keep going until you reach 100 back squats
FROM THE DECK

KB CONDITIONING
5 min AMRAP
5 burpee
5 single bell snatch
(35/26) each side
rest 3 mins
5 Min AMRAP
5 dkb clean and
squat
5 DKB push up in a
hollow
rest 3 min
For time
100 cleanand strict press (35/26)
​alternating each time

CFTR Christmas Party 7pm at Shogun!

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
3 PERSON TEAM
15 rounds
1 on goblet squat ladder
10 @ 53#
8 @ 60#
6 @ 70#
4 @ 97
10 Russian
Swings with 97#
two people on the work
60 Rounds
7 cal ski
7 burpees
(both work at same time)
(if not enough skis sub the bike 10 cal)
trigger is once
you go through ladder you rotate
with one on the work and then
switch back and forth until rounds done
If the ladder falls off – everyone
round robins the work. If work falls off you
round robin the ladder

CFTR MOBILITY

WARM UP
 3 rounds
30 sec stiff leg (bar)
30 sec ski
30 sec mt. climbers
30 sec rest

STRENGTH
Warm up to dead lift weight

WOD
AMRAP 5 min
Buy in 25 cal A/B
12 dead lift (225/155)
12 burpees
rest 5 min
AMRAP 5 min
Buy in 20 cal A/B
9 dead lift (275/185)
9 burpees lateral over bar
rest 5 min
AMRAP 5 min
Buy in 15 cal A/B
6 dead lift (305/205)
6 burpees bar facing

KB CONDITIONING
7 Rounds
16 gorilla row (53/35)
14 dkb push up
12 cal ski
2 min rest between rounds
score is your fastest and slowest rounds

CFTR MOBILITY

WARM UP
3 rounds
30 sec HS hold
30 sec jumping
squats
30 sec jump
rope
30 sec rest

STRENGTH WOD
Find 1RM OHS

KB CONDITIONING
4 rounds (2 rounds each)
Partner 1 row fast
Partner 2 max effort for 1 min on each DKB:
Suitcase DL
Cleans
STO
Front Squat (53/35)
2 min rest between rounds score is cals and reps 

CFTR MOBILITY

WARM UP
Skill/Drill, Demo, Setup

PARTNER WOD
32min AMRAP
12 Days of Christmas
1-bar MU
2-HSPU
3-Headcutter (70/53)
4-Burpees
5-Push press (135/95)
6-T2B
7-Box Jumps
8-Weighted Sit ups(45-25)
9-Pull ups
10- Dead lift
11-SDHP
12-Thruster
150 cal bike/200 Cal Row Switch every 15 cals

CFTR MOBILITY

WARM UP
3rds
30 sec muscle clean
30 sec lunges
30 sec Jump rope
30 sec rest

STRENGTH
1 squat clean + 1 hang clean + 1 squat clean
find heaviest of the complex


WOD
EMOM 12 mins
Hit 1 complex of:
squat clean + hang power + hang squat clean at 85%
of your heaviest from the strength
then
max calories on the assault bike

KB CONDITIONING
4 x5 min rounds
Partner- 10 Rounds
3 cal echo
5 dkb thrusters (35/26)
(both work at same time then switch) 

CFTR MOBILITY

WARM UP
Coaches Choice

PARTNER WOD
40 min running clock
0-10 min
Find a heavy 1 RM CNJ
rest 2 min
12 min to 40 Min AMRAP
30 burpee over the bar
10 CNJ (135/95)
20 C2B
100 air squats
Score is combined CNJ
weight and rounds/reps done

CFTR MOBILITY

WARM UP
3 rounds
30 sec bent row (bar)
30 sec ski
30 sec light KB
goblet hold
30 sec rest


STRENGTH
Pendlay row
18 mins to work to a
heavy double

WOD
TEAMS OF 4
​*18min CAP
Partner 1 & 2 Row 500M + hold
while Partner 3 & 4 Bike 28 cals + hold
​
*HOLD is DKB (53/35) in front rack) for every round
partners 1 & 2 switch who ever held now rows
same goes for partner 3 & 4 bike

Partner 3 & 4 row 400m
partner 1&2 bike 24 cals

Partner 1 & 2 Row 300M
Partner 3 & 4 Bike 20 cals

Partner 3 & 4 row 200m
partner 1&2 bike 16 cals

Partner 1 & 2 Row 100M
Partner 3 & 4 Bike 12 cals


KB CONDITIONING
5 x thru ladder 25 min clock
(rest as needed)
5 dkb suit case dl (70)
5 Goblet squat (70)
4 dkb suit case dl (80)
4 Goblet squat (80)
3 dkb suit case dl (97)
3 Goblet squat (97)
2 dkb suit case dl (106)
2 Goblet squat (106)
10 Russian swing (124)
10 cal ass bike