Press 2 2 2 2

Push Press 3 3 3 3

-work up to max in both

Finish with;

level 3 and 4’s:

20 20# D-ball slams

09 handstand push-ups

5 rounds for time:

Levels 1 ans 2’s:

20 10# D-ball slams

09 push-ups

5 rounds for time:

Today’s Thoughts:

Happy New Years Everyone!

Please have a safe night.

Weekly Club Challenge: max push-ups in one set without rest

Coaches Notes: Please be sure to scale all loads to within safe parameters for safety reasons as well as mechanical efficiency of the movements.

10 95# OH Squats

5 L pull-ups

AMRAP in 20 min

Today’s Thoughts:

Mean-ass Dave Derksen practicing Snatch grip DL’s, Dave also got over his mental block and PR’d on his DL’s today by 10#’s.  Dave has had some back problems before coming to CFS and is very cautious of what he does and how he does it.  I think Dave s taking a very responsible approach to his fitness with taking the extra time and possibly the long road to learning the lifts he will come out on top in the end - the hard work and diligence is already starting to show - good job dude!

With good technique comes big weights - message!

I was pretty excited today to get a PR weighted dip at 105#’s on the belt (50% BW).

Weekly Club Challenge: max push-ups in one set without rest - total still rests at 50, but will go down soon.

Coaches Notes: With good technique comes big weights - message!

Snatch grip deadlifts 3 3 3 3

Deadlifts 2 2 2 2

- For experiences lifters - perform snatch pulls

- For those still learning the olympic lifts perform snatch grip deadlifts

- work up to max in both lifts

Weekly club challenge: max push-ups in one set without rest.  Chris Robinson holds the title right now with 50, but Ryles will for sure hold this record ….. 60 I think.

Coaches Notes: For best results and longevity of performance please choose appropriate weights for all lifts that will allow proper technique to be executed.

Pull-ups

35/55# KB swings

Double Unders

10-9-8-7-6-5-4-3-2-1

For Time:

Today’s Thoughts:

Some memories of Mary before Christmas.  A little shaky on te pistols, but all in all I was satisfied with the performance.

Mary is 5 handstand push-ups 10 pistols 15 pull-ups AMRAP in 20 min.

Thanks go out to C-Unit for making me do this one.

Weekly club challenge: max push-ups without rest in one set.

Coaches Notes: Please be be mindful of your own fitness level and scale all WOD’s appropriately.

95# Thrusters

Burpees

21-15-9

For Time: