Sunday, December 29
December 28, 2013
Tuesday, December 31
December 30, 2013


4 Rounds of
4 Hanging Scap Retractions
8 Supine Scorpion
16 Jumping Jacks
4 Dive Bomber Push-Ups
8 Prone Scorpion
16 Split Jacks

24min EMOM (8 Rounds):
4, 6 or 8 Strict Chin-Ups (choose 4/6/8 and stick with it. Scale down to 2 Negatives; Scale up to weighted, but only at 8 reps)
40 Double Unders (scale to 100 Single skips)
8 Spider Planks (per side)


  1. Katie says:

    You forgot the option of weighted negatives! That’s my plan for tonight.

  2. Dray says:

    Whew… good to be back! I was looking forward to tonight, some of my favorites with chin-ups and double unders but it ended up being a lot more difficult than I expected. Chin-ups had to be split up starting on the 4th round and by the last I was going one at a time (for sets of 6). Double unders are still a work in progress and a couple rounds went… okay, but after not being able to get 40 in the 5th round I backed off to singles for the 6th and 7th then ended strong with a new PR of 35 straight on the 8th round. Thanks for the help, Steph, second best round came after you reminded me once again about hand positioning and now I’m watching for my feet coming up separately!

    Just a reminder for anyone who hasn’t seen it already: my sister and I are hosting a party for anyone interested tomorrow evening. More details on the CFDC Facebook page comments and address on the board at the gym!

  3. Steph says:

    Maybe I was fueled by Andraea’s presence, but I was quite happy with how I did yesterday. It was good to get moving after Sunday’s massacre.

    I went with 4 chin-ups per round and managed to get chest-to-bar on all of them, although by the last round, it was a real struggle to get the last one. DUs went well, so Julia gets to live, for now. It was so nice to work out next to Andraea again. It was like she’d never left.

  4. Katie says:

    Steph, I’m glad you recognized you had a good night — I almost kicked you when you finished your 40 DUs before I finished 40 singles! 🙂 Luckily I was too tired after trying to fit in the single skips to injure you. This was much harder than it looked….I should know better by now than to underestimate workouts! My negatives felt pretty solid, I stuck with 2 until the 5th or 6th round when I went to singles. It was so good to work out with Andraea! I’m impressed how she’s been able to keep working out even on her own.
    Happy New Year’s Eve everyone! After you booze it up, drink coconut water so we’ll see you at 10 a.m. tomorrow!