THANKSgiving WOD

HAPPY THANKSGIVING….  CFC is definitely grateful for the community that surrounds us and the athletes we have beside us! We thank you for all your support and wish you a great Thanksgiving. Before you start cooking & digging into your Feasts….. Come get your WOD in!!!!! Class @ 6:30AM ONLY

Recovery WOD tomorrow @ 5:30pm! (If enough time athletes have signed up)

 

 CFC thanksgiving WOD:

Turkey Day Massacre”

30min As many points as possible

 In teams of 3,  you will have 30 minutes to accumulate as many points as possible by completing the following movements:

 Gymnastics Movements

20 sit ups = 2pts

1 leg less rope climb = 10pts

10 pull ups = 5pts

20 push ups= 5pts

20 kb swings (53/35) = 10pts

50 air squats = 10pts

3 bar muscle ups = 15pts

5 wall climbs = 15pts

————————————

1000m row = 12 pts

800m weighted run (15/10) = 10pts

————————————

Barbell movement (95/65) = 1pt per rep

This can be anything-ground to overhead, power clean, snatch, deadlift, front squat, back squat, push press, etc.

*Team member 1 will be completing an 800m weighted run

 *Team member 2 will be completing an AMRAP of any of the barbell movements

 *Team member 3 will be completing any of the gymnastics movements

 **Once team member 1 returns from the 800m run or 1k row, the team will rotate responsibilities**

 It is the teams responsibility to keep track of all the point totals/reps. All reps for each movement must be done completely and properly in order for the points to count.

 

   
 

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