Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (115/85)
50/35 Calorie Bike
60 Hang Power Cleans (115/85)
50/35 Calorie Bike
30 Push Jerks (115/85)
50/35 Calorie Bike
100 Burpees
30 Push Jerks (95/65)
50/35 Calorie Bike
60 Hang Power Cleans (95/65)
50/35 Calorie Bike
90 Deadlifts (95/65)
50/35 Calorie Bike
Overhead Squat
EMOM x 10
1 Overhead Squat
3 Rounds:
25 Overhead Squats (75/55)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)
Deadlift
4 Sets of 5 Reps
5 Rounds x AMRAP 3:
10 Kettlebell Swings (70/50)
20 Double Unders
10 Kettlebell Reverse Lunges (70/50)
20 Double Unders
Rest 1 Minute Between Round
Holiday Schedule: 12/31 6am, 7am, and 8am only. Closed New Years Day. Regular schedule Thursday 1/2/20
"12/31"
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
200m Run
20/14 Calorie Bike
Back Squat
3 Set of 5
27-21-15-9:
Slam Balls (20/10)
Wallballs (20/14)
Team of 3, AMRAP 30
100 Cal Bike
100 Power Snatches 75/55
100 Cal Bike
15 Rope Climbs
100 Cal Bike
100 Lateral Barbell Burpees
Schedule: 12/26 & 12/27 6am, 8am, 4:30pm, and 5:30pm only
Thruster
Build to a Heavy Single
5 Rounds:
20/15 Calorie Row
10 Thrusters (95/65)
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"
