Schedule: 12/26 & 12/27 6am, 8am, 4:30pm, and 5:30pm only
Strength
Bench Press
Build to a Heavy Set of 5
Tabata:
10m Shuttle Runs
-Rest 1 Min-
Tabata: Alternating Dumbbell Snatches (50/35)
-Rest 1 Min-
Tabata:
Wall Walks
-Rest 1 Min-
Tabata:
Burpees
TABATA
8 Rounds:
20 Second On
10 Second Off
Holiday Schedule: 12/25 Closed, 12/26 & 12/27 6am, 8am, 4:30pm, and 5:30pm only
Merry Christmas!
Holiday Schedule: 12/24 8am only, 12/25 Closed, 12/26 & 12/27 8am and 5:30pm only
12 Days of CrossFit WOD!
No peeking! You have to wait until the morning to see what Santa brought you!
Holiday Schedule: 12/24 8am only, 12/25 Closed, 12/26 & 12/27 8am and 5:30pm only
Hang Power Snatch
Build to a Heavy Set of 3
AMRAP 15
400m Run
40 Double Unders
20 Hang Power Snatches (95/65)
AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row
AMRAP 5:
600m Run
—–
1 Round of (Cindy):
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
400m Run
—–
2 Rounds of (Cindy):
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (115/85)
Rest 5 Minutes
AMRAP 5:
400 Meter Bike Erg
—–
3 Rounds o f(Cindy):
5 Pull-ups
10 Push-ups
15 Air Squats
—–
Max Clean and Jerks (135/95)
Score is number of clean and jerks per round.
Snatch
Build to a Heavy Complex
3-Position Squat or Power Snatch
30-20-10:
Row Calories
Alternating Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls (30/20)
5 Deadlifts
*Build in Weight on the Deadlift*
Front Squat
Build to a Heavy Set of 3
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
15 Front Squats (135/95)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Overhead Squat
Build to a Heavy Single
AMRAP 12:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)
"For Time:
800m Run
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
800m Run"
"Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Push Press
Round 1: 75/55
Round 2: 95/65
Round 3: 115/85
Round 4: 135/95
Round 5: 155/105
"
"Team of 2, AMRAP 30
5 Burpee Box Jumps (24/20)
10 Slamballs (20/10)
15 Synchronized Air Squats"
Deadlift
Every 2:00 x 5 Rounds
5 Reps
-Touch and Go-
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (53/35)
1 Rope Climb (15′)
AMRAP 5:
Buy-In: 700 Meter Row
7 Power Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Power Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Power Cleans (135/95)
25 Double Unders
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks
21-15-9:
Push Jerks (115/85)
Lateral Barbell Burpees
Strict Press
Build to a Heavy Single
Ascending Ladder for 10 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Run
Tempo Deadlift
Build to a Moderate Single
*Tempo: 5 Seconds Up & Down
For Time:
20/15 Calorie Row, 25 Sit-ups, 2 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 4 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 6 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 8 Deadlifts
20/15 Calorie Row, 25 Sit-ups, 10 Deadlifts
Barbell: (185/135)
