Tuesday, December 31st

Front Squat 5

7 Rounds
7 Front Squats 95/65
7 Burpees

1000m Row

Monday, December 30th

Power Clean & Jerk 2

15-12-9-6-3
CTB Pull-ups
Power Clean & Jerks (135/95)
Push-ups

100 Double Unders
Max Unbroken Wallballs

Saturday, December 28th

3 pos Hang Snatch (High Hang, Above Knees, Below Knees)

Back Squat 10

AMRAP in 10
10 Toes to Bar
10 Front Squats
10 Burpees

Friday, December 27th

Split Jerk 2

AMRAP in 15
3 Jerks (135/95)
5 Pull-ups (CTB, preferably)
10 Push-ups
15 Squats

Open WOD 12.4 1/2
75 Wallballs
45 Double Unders
15 Muscle-ups
6 Minute time cap

Thursday, December 26th

Power Clean 2

5 Rounds
9 Box Jumps (30/24)
7 HSPU
5 Power Cleans (185/125)

3 Rounds
20 One-Arm DB Overhead Squats (10 L / 10 R)
2 Rope Climbs (1 legless + 1 regular)

Tuesday, December 24th

Oly:
Power Snatch 2

Metcon:
5 Rounds
15 Wallballs
15 KB Swings
15 Push-ups

Extra Credit:
500m Row
- rest 2 minutes
400m Row
- rest 90 seconds
300m Row
- rest 1 minute
200m Row
- rest 30 seconds
100m Row

Monday, December 23rd

On the Minute for 7 Minutes
2 Cleans @ 80% of Clean 1RM

Push Press 5

6 Rounds
10 Thrusters (95/65)
10 Pull-ups

Saturday, December 21st

Deadlift 1

3 Rounds
400m Run
7 Deadlifts @ 60% of 1RM
14 Burpees

On the Minute for 10 Minutes
100m Row Sprint

Friday, December 20th

12 Days of CrossFit

Each person has 1 set of heavy dumbbells and a Kettlebell

1.    Power Clean and Jerks
2.    Single Arm Power Snatch
3.    Thrusters
4.    Pull Ups
5.    Burpees
6.    KB Swings
7.    Sit Ups
8.    Jumping Squats
9.    Clapping Push Ups
10.    Weighted Lunges
11.    DB Push Press
12.    Man Makers

Thursday, December 19th

Snatch 1

AMRAP in 15
3 Snatches 135/95
5 Pull-ups
10 Push-ups
15 Squats

4 rounds, every 6 minutes perform:
500 meter row
12 Overhead Squats (95/65)
50 Double-unders

Wednesday, December 18th

Clean & Jerk 2

Press 1

4 Rounds
10 Shoulder to Overheads (use Press 1RM)
10 Burpee Box Jumps

Tuesday, December 17th

Power Clean 1

"Task Priority Fight Gone Bad" - ish

3 Rounds
20 Wall-balls (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
1 min Rest

Monday, December 16th

Back Squat 1

1,2,3,4,5,6,7,8,9,10
Front Squats (115/80)
Burpees

5 Rounds
5 Muscle-ups (Ladies 3 MUs)
5 Parallette HSPUs
10 minute time cap

Saturday, December 14th

Strength:
Thruster 3

Metcon:
15 - 10 - 5
Thrusters (95 / 65)
Pull-ups
Wallballs

Extra Credit:
3 Rounds
7 Cleans 155/105
500m Row
- rest 60 seconds

Friday, December 13th

Skill:
Rope Climbs
KB Snatches
Double KB Snatches
Double KB OHS

Strength:
Hex-bar Deadlift 5

"Knuckle Sandwich"
25 Burpees
- then
3 Rounds
10 Deadlifts (275/185)
50 Double-Unders
- then
25 Burpees

Thursday, December 12th

Oly:
Snatch
On the Minute
4 minutes of 6 reps @ 50% of 1RM
- Rest 2 minutes
4 minutes of 4 reps @ 60% of 1RM
- Rest 2 minutes
4 minutes of 3 reps @ 70% of 1RM
- Rest 2 minutes
4 minutes of 2 reps @ 80% of 1RM

Metcon:
3 Rounds
20 Weighted Lunges
10 Shoulder to Overheads 135/95
10 CTB Pull-ups

Skill Work:
Not for time
3 Rounds
6 RDLs with 135/95
2 Tire Flips
10-15 Ring Push-ups

Wednesday, December 11th

Agility:
6 x 4 - Bounding PVC "Hurdle" Hops


Strength:
Back Squat 3

Metcon:
7 Rounds
7 Front Squats 135/95
7 KB Snatches L
7 KB Snatches R
7 Box Jumps

Tuesday, December 10th

Oly:
Power Clean 2

Metcon:
"Power Elizabeth"
21 - 15 - 9
Power Cleans (135/95)
Ring Dips

Extra Credit:
Tabata Row

Abz:
30 GHD Sit-ups
30 Back Extensions

Monday, December 9th

Oly:
3 Position Hang Snatch (Mid Thigh, Above Knee, Below Knee)
- Work on speed under the bar and a low catch / receiving position. These should be done with 50-70% of you 1 RM Snatch

Strength:
Push Press 5

Metcon:
5 Rounds
20 KB Swings
15 Burpees
-90 sec rest

Saturday, December 7th

Front Squat 3

3 Rounds
15 Toes to Bar
15 Push Presses 95/65
15 Box Jumps
15 Front Squats

3 Rounds
1 Minute Row
2 Minute Rest

Friday, December 6th

Skill:
Double KB Clean + Jerk + OHSs

Oly:
Every 45 seconds for 9 minutes
Power Snatch + Overhead Squat + Snatch

Metcon:
Teams of 2 complete the following:
AMRAP in 15
5 Power Snatches (115/75)
10 Wallballs (30/20)
One athlete completes a full round while the other rests

Abz:
Not for time
20 GHD Sit-ups
20 Glute-ham Raises

Thursday, December 5th

Skill:
Paralette HSPUs
Monkey Bar Work

Strength:
Axel Front Rack Lunge 12 (6L / 6R)

 Metcon 1:
25 Burpees

Metcon 2:
15 - 12 - 9 - 6 - 3
CTB Pull-ups
Lateral Box Jumps

Wednesday, December 4th

Oly:
Snatch + Below the Knee Hang Snatc

Strength:
Press 5

Metcon:
AMRAP in 12
6 Toes to Bar
9 Push Presses (115/75)
12 Box Jumps

Tuesday, December 3rd

Back Squat 4

"The Garage"
3 Rounds
10 Pull-ups
10 Front Squats 135 / 95
10 Burpees

50 Double Unders
- then
3 Rounds
2 Rope Climbs
10 Hang Power Cleans 95/65
- then
50 Double Unders

Monday, December 2nd

Oly:
Hang Clean + Clean + Front Squat

Strength:
Deadlift 5

Metcon:
"Christine"
3 Rounds
500m Row
12 Bodyweight Deadlifts
21 Box Jumps