Holiday Schedule: 12/31/18 8:00am only, 1/1/19 Closed, 1/2/19 Normal Schedule

“McFlurry”

For Time

• 400 meter Run

• 21 Cleans (185/135 lb)

• 21 Pull-Ups

• 400 meter Run

• 15 Dumbbell Thrusters (50/35 lb)

• 15 Pull-Ups

• 400 meter Run

• 9 Cleans (185/135 lb)

• 9 Pull-Ups

• 400 meter Run

Miguel Flores, a certified trainer and top-tier CrossFitter from San Diego, CA, died from injuries sustained in a car accident on December 8, 2008.

Per Rachel Medina of CF South San Clemente (San Clemente, CA, USA): Miguel was trapped in the car while first responders tried to pry him out with the jaws of life, but he could not get enough oxygen to his brain and unfortunately, at the age of 22, passed away after being on life support for several hours. He served in the Navy for 4 years.

Aushion Chatman posted the workout ("Miguel CFSD, A.K.A. McFlurry") in the CrossFit forum following Miguel's death, saying "These are all movements that Migs excelled at, he was one of the strongest young men I've ever met. And could run like the dickens."

Miguel was known to be a truly stellar athlete. He is credited with recording the world's first sub-2-minute "Fran" time (video). He also loved McFlurrys from McDonald’s - which is where his nickname (and the name of the WOD) came from.

Partner WOD
6 min AMRAP
25 Synchro Deadlifts (225/185)
30 squats

6 min AMRAP
200m Farmer Carry
30 Synchro Push Ups

6 min AMRAP
200m ball carry
30 Synchro Pull Ups

3 min rest between AMRAPS

20 min AMRAP
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)

Midline Conditioning
3 Rounds For Time:
100 Double-Unders
25 GHD Sit-ups

0:00 – 10:00 – 1200 Meter Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)*

*Percentages are guidelines. Goal is to work to a moderately heavy squat clean for final minutes.

Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses
Odd Minutes – 30 Seconds Max Bar Muscle-ups

Conditioning For Time
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups

12 Days of Christmas

1 Deadlift (275/225)
200m Run
30 Foot Bear Crawl
4 HR Push Ups
5 Burpees
6 Box Jump
7 HSPU
8 DB Push Press
9 Front Rack Squats (DB)
10 OH Lunges each leg (DB)
11 Man Makers
12 DB Thrusters

Rep Scheme is like the song: 1, 2 1, 3 2 1, 4 3 2 1, 5 4 3 2 1, etc

400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)
400 m Run
50 Push Ups
40 KB Swings (1.5/1)
30 Box Jumps 24/20
400 m Run
50 Goblet Squats (1.5/1)
40 Pull Ups
30 Burpees
400 m Run
50 Double Unders
40 Sit Ups
30 Medball Cleans (20/14)

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

“Always Remembered”
Teams of 2, For Time:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

Bear Complex:
1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

Assault Bike or Row
Alternating On the Minute x 20 (10 Rounds):
Even Minutes – 20 Seconds Moderate, 20 Seconds Fast, 20 Seconds Sprint
Odd Minutes – Rest

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

Back Squat
3 sets of 10
increasing weight

Between each set perform max HSPU
Rest 2 minutes between sets

3 Rounds For Time:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
20 Calorie Bike

Holiday Schedule:
12/24 8am only
12/25 Closed
12/26 Resume normal schedule
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

10 min EMOM
Odd: 5 Incline Bench Press*
Even: 5 1 Leg RDL w KB each leg

*Alternate between wide and close grip each set

For Time:
800 Meter Run
100 Double Unders
27 Deadlifts (185/125)
27 Sit Ups W Slam Ball
400 Meter Run
100 Double Unders
21 Deadlifts (185/125)
21 Sit Ups W Slam Ball
200 Meter Run
100 Double Unders
15 Deadlifts (185/125)
15 Sit Ups W Slam Ball

Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Increasing Weight)

3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.

Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters

Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)

Conditioning
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

Core Strengthening
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions

Aerobic Capacity
On the 4:00 x 5:
12 Calorie Assault Bike
6 Burpee Pull-ups
12 Calorie Assault Bike

12 min EMOM
Alternating on the minute
Even Minutes - 50 double unders (30 seconds work max)
Odd Minutes - 1 set of clean complex: Power Clean + Hang Squat Clean + Squat Clean
Work up to a heavy complex before starting the EMOM

Conditioning
3 Rounds For Time:
60 Air Squats
21 Calorie Assault Bike or Row
15 Hang Power Cleans (155/105)

Tempo Bench Press
7 Sets of 3
3 second Negative

Conditioning
For Time:
200 Meter Run
21 Deadlifts (185/135)
200 Meter Run
18 Strict CTB Pull Ups
200 Meter Run
15 Deadlifts (185/135)
200 Meter Run
12 Strict CTB Pull Ups
200 Meter Run
9 Deadlifts (185/135)
200 Meter Run
6 Strict CTB Pull Ups

Tempo Back Squat
10 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Conditioning
1 Rope Climb, 2 Clusters (185/135)
2 Rope Climbs, 4 Clusters (185/135)
3 Rope Climbs, 6 Clusters (185/135)
4 Rope Climbs, 8 Clusters (185/135)
5 Rope Climbs, 10 Clusters (185/135)

For Time:
21-18-15-12-9-6-3:
Kipping Handstand Push-ups
Box Jump Overs (24/20)
Run 100 m between rounds

Teams of 3
For Time (30 Minute Cap):
1 Mile Plate Run Together (35/25)
150 Calorie Assault Bike or Row
100 Hang Power Snatches (135/95)
80 Overhead Squats (135/95)
60 Squat Snatches (135/95)