12 Days of Christmas

Have access to a gym?  Try out this Christmas WOD. . . Do it like the song for time.  It's no joke, just finished mine 46:03 with 135.Whats your time?

“12 Days of Christmas”

1 Clean & Jerk
2 Kettle/Dumbell Swings 
3 Box Jumps
4 Hang Snatches 
5 Bar-Facing Burpees
6 Push Jerks 
7 Goblet Squats 
8 Toes 2 Bar
9 Wall Ball Shots
10 Pull-ups
11 Strict Press
12 Front Squat

Post Christmas PT

Time to start working off that Christmas Dinner. Here's one to start taking some of the fluff off.

1 Mile Run warm up

10 Squats
10 Dips
10 Burpees
10 Squat Verticle Dumps
10 Push ups
200 M
45 Sec Plank

30 Sec Rest

Repeat 5-7 Rounds

Couch Potatoe Workout

Sitting in the living room cause of the rain and time off. . . here is how you can Do Work and watch TV or game. 

25 Air Squats
25 Push ups
25 Scissor Kicks
25 Dips - (hands on coffee table of couch)
25 Air Squats
25 Elevated Push ups - toes on couch
25 Crunches
25 Dips
25 Air Squats
Max Effort Plank

Repeat as boredom sets in.

No Wts=No Excuses

Check out the link below to get some over the Christmas break.

http://www.cornerstonecoachingacademy.com/baseball-conditioning-without-weight-room/

Weekend WOD

If you don't have Dumbells, substitute Med Ball, or a tire, a sandbag, bag of mulch or quickcrete. . . bottom line - DO WORK!
 
10 Minute Warm up

10 Dumbell Squat Thrusters
10 Dumbell Burpees
10 Box Jumps
10 Dumbell Pushups
10 Dumbell Cleans

5 Rounds for Time

Post your time and see who wins!

Thursday WO a GO

For those going to school, we WILL have conditioning 330-430. Meet outside the wt room.

Monday PT

54 Monday, come ready to throw some tires! 330-430 we will meet outside wt room.

Today's Top Performers

C. Kezele and L. Pearson 3:48
Another strong performance by H. Arthur, C. Western, K. Kowalchyk, T. Pavlock, J. Armstrong, S. Averna. 
Next Conditioning Thursday @ Wt rm 330-430

Today's Top Performers

T. Pavlock 3:28 - C. Western 3:29
Great effort by H. Arthur, A. Turner, K. Kowalchyk, J. Armstrong, L. Pearson, T. Smith, C. Kezele

Today's Top Perfromer

Top Performer R. Simpson 8 rnds
Tip of the cap for a job well done to A. Turner, H. Arthur, L. Pearson, C. Western, K. Kowalchyk, T. Smith, C. Kezele

Today's Top Performer

Adam Turner pushed through significant adversity and was today's top performer exemplifying the effort and mental toughness which are cornerstones of the FHS program. Stay tuned for tomorrow's WO plan.