Warmup
Run 1mile

WOD
1st
Deadlift 5-3-1(or more)
Set1=75%
Set2=855
Set3=95%

***Remember we are competing this week for 1 rep maxs for all the strength exercises.

2nd
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Warmup
Jump 5min or 150 Double Unders

WOD
1st
Shoulder Press 5-3-1(or more)
Set1=75%
Set2=85%
Set3=-95%

2nd
For time:
21-18-15-12-9
135lb/95lb Press
Box Jumps, 24″/20″
Floor Wipers, 135lb/95lb

REST DAY/MAKE UP DAY/SKILL DEVELOPMENT

***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

DONT FORGET ABOUT THE CHRISTMAS PARTY TONIGHT!!!!
THE PARTY STARTS AT 830PM AT BOCADO!!!

Warmup
CrossFit Warmup

WOD
For time:
30-25-20-15-10-5
Virtual Shoveling, 45lb/25lb
Pushups (with release)

Evening WOD
1. Eat max reps
2. Drink max reps
3. Buy Garey and Lt Beer for max reps

Warmup
4 Rounds of:
Row 250meters
Rest 30 Sec

WOD
1st
Squat 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Squats
10 Box Jumps
Samson Stretch

WOD
1st
Bench 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
For time:
135lb/95lb Bench press, 100 reps

At the top of each min perform 3 burpees.  Workout ends when 100 reps is reached.

Warmup
As needed for Team WOD

Team WOD
In Teams of 2
“Filthy 100”
For time:
100 Box jump, 24 inch box
100 Jumping pull-ups
100 Kettlebell swings, 1 pood
Walking Lunge, 100 steps
100 Knees to elbows
100 Push press, 45 pounds
100 Back extensions
100 Wall ball shots, 20 pound ball
100 Burpees
100 Double unders

Warmup
4 Rounds of:
Run 400meters
Rest 1min

WOD
1st
Deadlift 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
Stiff legged Deadlift 10-10-10
Power Clean 3-3-3
1.5 Pood Kettlebell Swings Max Reps-Max Reps-Max Reps
Back Extensions Max Reps-Max Reps-Max Reps

***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

Warmup
CrossFit Warmup

WOD
1st
Shoulder Press 3-3-3(or more)
Set1=70%
Set2=80%
Set3=90%

2nd
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

REST DAY/MAKE UP DAY/SKILL DEVELOPMENT

Warmup
Jump Rope 5min or 150 Double Unders

WOD
1st
Squat 5-5-5(0r more)
Set1=65%
Set2=75%
Set3=85%

2nd
Five rounds for time of:
225lb Back Squat, 10reps
Toes to Bar, 10reps
1.5 Pood Kettlebell Swings, 20reps
Box Jumps, 24″, 20reps

Females-155lb BS/1Pood KB/20″Box

***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

Warmup
As Needed for Contest WOD

Contest WOD
For Time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

***Attention Members***
December is bring a friend month.  If you get someone to join CFCM for three months then you will get a free month!  Starting January 1st our prices will be going up for new members only!  So now is the time to get your friends and family into the gym.

Warmup
CrossFit Warmup

WOD
1st
Bench Press 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
For Time:
Run 5K

Warmup
As needed for Team WOD

Team WOD
In Teams of 2:
75lb/55lb Thrusters, Reps
Pullups, Reps
75lb/55lb Power Snatches, Reps
Knees to Elbows, Reps
Burpees, Reps

On athlete will start off by Rowing 400meters.  The other athlete will perform the above exercise for reps.  Once the athlete finishes the row, they will switch with their partner.  Both athletes must complete each exercise before moving onto the next.  The team score will equal the total time in seconds divided by the number of reps completed (time in sec/Reps=seconds per rep).