Sad news for CWCF- Russ is moving to Texas!  He is a true original CWCF’er back from the church parking lot days.  I’ve loved watching him grow, improve and get jacked.  Best of luck to you in Texas, Russ.  Good luck with your new career and congratulations on completing Harvard Law!  We’ll miss you, man.

Warmups

WOD: Regionals Individual WOD #4

• 50 Back Squats (135#/95#)
• 40 Pull Ups
• 30 Push Jerks (135#/95#)
• 50 Front Squats (85#/65#)
• 40 Pull Ups
• 30 Push Jerks (85#/65#)
• 50 OH Squats (65#/45#)
• 40 Pull Ups
• 30 Push Jerks (65#/45#)

30 Minute Cap. The above weights are the weights for the Regionals WOD.  We’ll be scaling it. We suggest you stay at one weight for the entire WOD if possible, we will not have enough plates for everyone to set up three bars.  At most, go with two weights.  Weights must be approved by your coach.

The total number of reps here is 150 weighted squats, 120 pullups and 90 Push Jerks.  So, it’s long. You can scale the weight and/ or the # of reps.

We will cap the WOD at 30 Minutes.

If you’re a member of Cohort 12-14 (or just if you’d like to scale it) you could also do:

25 Minute AMRAP

• 10 Front Squats ( 75, 45)
• 15 Pullups
• 10 Push Jerks (75, 45)

Warmups

Strength: OH Squat

5- 5- 5 Ascending

Accumulate 1 Minute Bent Arm Hang (Chin above bar) or Dead Hang (Lats on!)

WOD:

Cindy Sprint (5 Minutes)

• 5 Pullups
• 10 Pushups
• 15 Squats

Rest 2 Minutes

2 Minute Max Thrusters (95, 65)

Rest 2 Minutes

2 Minute Max Abmat Situps

Regionals Reminder!  The Northeast Regionals are coming!  Get your tickets if you haven’t.  Classes will be cancelled on Saturday so we can all go cheer on Beth and Khaki.  Most likely we will be canceling the noon class on Friday as well. They have been working incredibly hard.  Beth has been making amazing improvements on her snatch and muscle ups and Khaki has been doing heavy dumbbell snatches and pistols galore.  In my book, they have already won.  Great work girls!  You’re an inspiration!

Warmups

15 Minutes to Warm up to a heavy Single Squat Clean

Suggested lift pattern: 3, 2, 2, 1, 1, 1

Buy In: Accumulate 2 Minutes Handstand Hold

WOD: 10 Minute AMRAP

• 3 Power Cleans (135, 95)
• 5 Bar Facing Burpees
• 7 Box Jumps (28, 24)

Every Monday is kind of like New Year’s Day…

Warmups

Buy In: 2 Minute Accumulated Plank Hold

WOD: 7 Minute AMRAP

• 5 Goblet Squats (53, 35)
• 5 Burpees
• 5 Pullups

Challenge: 400 M Sprint for time