Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)

Compare to 12/15/2015:
https://www.facebook.com/ballstoncrossfit/photos/a.303684032988473.72643.294215720601971/1038382936185242/?type=3&theater

*Compare to 12/16/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1450061788./1035708609786008/?type=3&theater

NO CAP!! This workout can take an hour!

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

=======================================

Clean and Jerk:
Establish a 1rep Max
*30:00

Partner handstand walking practice

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

=======================================

Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Clean and Jerk
Wednesday: 12 Days of Christmas WOD
Thursday: Bench Press
Friday: Overhead Squat
Saturday: Snatch
Sunday: Muscle Up

======================================

Back Squat:
5 x 2 (A)
*Working sets between 80-90%

3 rounds:
200m run
15 HR Push Ups Fx: Push-ups
20 Kettlebell Swings* 32/24 Fx: 24/16
25 Sit ups
*immediate 5 burpee penalty if you put KB down or stop in the hang position

Finisher:
EMOM 10
6-8 C2B Pull Ups
Fx: 6-8

Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
=========================

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

=======================================

Deadlift
5 x 5 (A)
*5-10# Heavier than last week

EMOM 15:
Min 1: 6-8 Muscle Ups
Min 2: 10 Push Jerks @ 75%
Min 3: 20 Air Squats

Take advantage of our Holiday Foundations Price!!! Don’t let the Holiday season stop you from meeting your fitness goals. Stay on track with the CF Route 7 community and sign up for our next foundations course for $49.00. Sign up here to get started, FOUNDATIONS COURSE 41.

=======================================

Push Press
5-3-3-2-2-1
*working weight starts at 80%

21-15-9
Box Jumps 24/20
Toes to Bar,
Row Cals
*400m run after each Round

Double under Flight Simulator:
5-10-15-20-25-30 back down(athletes can attempt up to reps of 50)
Fx: 3-6-9-12-15-18-21 back down