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CHRISTMAS PAJAMA PARTY

snowman

HOHOHO!!! Merry Christmas to all! This year we are going to switch it up a bit. Join us at the gym for our first annual “Christmas Pajama Party.” Get out those tacky onesies for a fun entertaining evening, December 20th at 8pm.

The night will begin with games, socializing and then we are bringing out a Christmas classic, Home Alone! ¬†Feel free to bring a date, bring your favorite holiday drinks and we will have bites for you to snack on. Don’t worry we will make sure the gym is nice and cozy for everyone!

home alone

Very excited to see everyone there! Let the festivities begin!

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#fbf Wakefield Crowbar

#fbf Wakefield Crowbar

STRENGTH:
BENCH PRESS – 8×3 (CLOSE GRIP)
**FIND A HEAVY**

ACCESSORY:
A) MXE CHIN UPS
B) MXE HOLLOW BODY HOLD
2x

WOD:
75 WALL BALLS 20#/14#
**REST 3MIN**
50 BURPEES
**REST 3MIN**
25 THRUSTERS 95#/65#

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#tbt to a solid performance at the Pearland Fall Classic

#tbt to a solid performance at the Pearland Fall Classic

STRENGTH:
FIND A HEAVY 5 REP SNATCH GRIP DEADLIFT

ACCESSORY:
TNG POWER SNATCH – 2×8-10@50%

WOD:
100 DOUBLE UNDERS, THEN,
10 KB DEADLIFTS 70#/53#
10 GOBLET SQUATS 70#/53#
10 RING ROWS
3x, THEN,
100 DOUBLE UNDERS

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To the terrific women of Covenant CrossFit:Thank you for our incredible holiday party! What fun!! The salsa lessons bingo, hot chocolate, unbelievable dessert table, holiday nail station, and card station were ALL so fun and special. We are blessed to have such love and support from you amazing women!-The Women's Home Staff

To the terrific women of Covenant CrossFit:
Thank you for our incredible holiday party! What fun!! The salsa lessons bingo, hot chocolate, unbelievable dessert table, holiday nail station, and card station were ALL so fun and special. We are blessed to have such love and support from you amazing women!
-The Women’s Home Staff

STRENGTH:
FIND A HEAVY W/ THE FOLLOWING COMPLEX:
3-POS CLEAN (HI, HANG, FLOOR)

SKILL:
TAKE 8MIN TO WORK ON HS WALKS
L1) HS ON THE WALL + SHOULDER TAPS
L2) FREE STANDING HS
L3) START WALKING

WOD:
15-12-9-6-3
HANG CLEAN + JERK 135#/95#
HR PUSH UPS

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Shout out to Lacey Barnes for getting some of the crew together for last Saturday's 5K.....let's start slow, here is CCF's new challenge: one race every quarter

Shout out to Lacey Barnes for getting some of the crew together for last Saturday’s 5K…..let’s start slow, here is CCF’s new challenge: one race every quarter

STRENGTH:
TAKE 15MIN TO FIND A NEW 1RM OHS

WOD:
100M SPRINT
**REST :90SEC – 10x**

MIDLINE:
100 HOLLOW ROCKS FOR TIME

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Prayers and love going out to Blake Perez this week. He's off the the United States Air Force first thing tomorrow morning!

Prayers and love going out to Blake Perez this week. He’s off the the United States Air Force first thing tomorrow morning!

STRENGTH:
A) BB BOX STEP UPS – 3×12 (6R/6L – HEAVY)
B) BANDED ROMANIAN DEADLIFTS – 3×15

WOD:
6-5-4-3-2-1
MED BALL G2S
12-10-8-6-4-2
C2B

MOBILITY:
I’s, Y’s, T’s – 1×8

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STRENGTH:
PUSH JERKS – 7×3

WOD:
15 BB ROWS 95#/65#
20 V-UPS
25 PUSH PRESS 95#/65#
30 HOLLOW ROCKS
40 WALL BALLS 20#/14#
30 HOLLOW ROCKS
25 PUSH PRESS
20 V-UPS
15 BB ROWS

EXTRA WORK:
PARTNER LEG THROWS – 4×12

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STRENGTH:
IN GROUPS OF 4 ALT 100″ SLED DRAG
5x

SKILL:
TAKE 12MIN TO WORK ON HSPU

WOD:
IN 10MIN…
1 MILE RUN
MX DEADLIFT 225#/135#
IN 6MIN…
800M RUN
MX POWER CLEAN 135#/95#
IN 4MIN…
400M RUN
MX FRONT SQUAT 135#/95#
**SCORE IS TOTAL REPS**

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Create some and don't stop until they're yours

Create some and don’t stop until they’re yours

STRENGTH:
1) BURGENER WARM UP
2) IN 15MIN FIND A HEAVY W/ THE FOLLOWING COMPLEX: 1 HANG POWER SNATCH + 2 OHS

STRENGTH II:
EMOM FOR 6MIN PERFORM 2 HANG SQUAT SNATCH @ 80% OF ABOVE

WOD:
8 BURPEES
8 PULL UPS
10x

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IMG_1355

Muscle Up Progression # 3

STRENGTH:
TAKE 15MIN TO FIND A NEW 1RM BENCH PRESS

SKILL:
IN GROUPS OF 3-6 WORK THE 3rd MUSCLE UP PROGRESSION

WOD:
“ELIZABETH”
21-15-9
SQUAT CLEANS 135#/95#
RING DIPS

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college runSTRENGTH:
TAKE 12MIN TO FIND A NEW 1RM HANG POWER CLEAN

SKILL:
TAKE 12MIN TO WORK ON DOUBLE UNDERS
L1) WORK ON STRINGING TOGETHER
L2) WORK ON A NEW UB SET; THEN WORK ON CONSISTENT SETS
L3) IF YOU HAVE 50+ UB START TO WORK ON TRIPLES

WOD:
50-40-30-20-10
DOUBLE UNDERS
10-8-6-4-2
S2OH 165#/105#
**REST 3MIN, THEN,**
10 HANG POWER CLEANS @ 65% OF ABOVE
100′ BEAR CRAWL
3x