3 x 20 Romanian Deadlifts
3 x 10 Stiff-Legged Sumo-Deadlifts
3 x Max Effort Glute Ham Raises

Conditioning
3 Rounds:
Minute 1: 20 Calorie Bike or Row
Minute 2: 17 Calorie Bike or Row
Minute 3: 14 Calorie Bike or Row
Minute 4: Rest

Jerks
Pausing Split Jerk: 3×2
3 Jerk Drives + 1 Split Jerk: 3×1 Complex
Split Jerk: 5×1

AMRAP 12:
100 m Sprint, 1 Man Maker
100m Sprint, 2 Man Maker
100m Sprint, 3 Man Maker
….
Continue to Climb by 1 Man Maker

“Gwen” 
15-12-9: 
Unbroken Clean and Jerks

Conditioning 
3 Rounds For Time: 
75 Double Unders 
25 Kipping Handstand Push-ups

Giant Superset

Barbell Bench Press: 4×8
Dumbbell Close Grip Floor Press: 4×25
Weighted Sit-ups: 4×25

Conditioning

12 min AMRAP:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

30-20-10:
Hang Power Clean (115/80)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

AMRAP 7:
5 Strict Ring Dips
:10 Seconds Inverted Barbell Row Hold
:15 Seconds Double Kettlebell Static Squat Hold

AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

For Time:
1 Mile Run

Rest 5 minutes, then…

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Scaled version is 5 reps of each movement for the Bergeron Beep Test

Back Squat
10 min EMOM
5 reps
Start light, increase weight every two rounds

Conditioning
For Time:
75 Calorie Row
60 Lunges Total
45 Kipping Handstand Push-ups
30 Deadlifts (245/165)
15 Shoulder to Overhead (245/165)

4 Rounds:
:20 Ring Dip Support Hold
:25 GHD Supine Hold
:30 Hand Stand Hold

Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

3 “Giant Sets”: 
12 Barbell Good Mornings 
36 Hip Extensions 
2 Minutes Between Sets

For Time: 
200 Meter Run, 21 Power Snatches 
200 Meter Run, 21 Overhead Squats 
200 Meter Run, 15 Power Snatches 
200 Meter Run, 15 Overhead Squats 
200 Meter Run, 9 Power Snatches 
200 Meter Run, 9 Overhead Squats 

Barbell: (95/65)

"Kelly"
5 Rounds For Time 
400 meter Run 
30 Box Jumps (24/20 in) 
30 Wall Ball Shots (20/14 lb)

Deadlift 
3×3 @ 82% 
3×2 @ 87% 
3×1 @ 92% 
Rest as needed between sets.

3×12 – Dumbbell Bench Press 
3×10 – Weighted Alternating Pistols 
3×8 – Weighted Strict Ring Dips 
3×6 – Weighted Pull-ups

For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar
Wall Balls (20/14)
Russian KB Swing (2/1.5)

Special request WOD!

"Kalsu"

For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.

Scaled options: 3 burpees per minute, also can sub out thrusters for front squats.

50 Bench Press Repetitions (155/105)
*Every Break: 15 GHD Sit-ups

Conditioning
3 Rounds For Time:
30 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups

3 x Max Effort Handstand Push Ups*
3 x Max Effort Ring Dips*
1 x Max Effort Strict Handstand Push-ups
1 x Max Effort Strict Ring Dips

* These sets should be weighted if possible

For Time:
50 Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Holiday Schedule:
12/31 8am only
1/1 Closed
1/2 Resume Normal Schedule

2018 m Row (or 1 mile Run)
31 Push Ups
31 Pull Ups
31 Sit Ups
31 Squats
31 Toes 2 Bar
31 KBS (1.5/1)
31 Lunges (total)
31 SDLHP KB (1.5/1)
31 Burpees
31 Box Jump
31 HSPU
31 Mountain Climber (total)
2019 m Row (or 1 mile Run)

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