Enjoy time with friends and family. We will see you at 10am on Friday!

*Note last class starts at 3:30 today!

12 Days of Christmas                                                                                
This WOD is performed as the song would go,
On the first day of Christmas my CossFit gave to me:
1 snatch, on the second day of Christmas my CrossFit gave to me 2 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpee Box Jumps Overs, 2 HSPU, 1 snatch... "

All the way to 12 Two Arm Devil's Press and back down

1. Snatches 135/95
2. Strict HSPU
3. Burpee Box Jumps Overs 24/20.
4. Push Jerks 135/95
5. Cleans 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. C2Bs
10. Wall Balls
11. Toes To Bar
12. Devil Press 50/35

4 mins on 4 mins off x 4

AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs

Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.

The goal is two full rounds each time.   Score each 4 min piece separately.

Part A: Test 3 Rm bench

Part B:

2-minute on with a 1 minute rest x 5 rounds, complete: 

100-foot farmers carry 50/35lbs

30 anchored sit-ups

AMRAP DB squat cleans in the remaining time.

In teams of two: Switching every round

6 rounds of 10 OHS at 135/95 5 Wall Walks

Rest 3 mins

4 RFT 20 Deads at 225/155 80 DU

Rest 3 mins

2 RFT 30 WB 3 Rope climb

2:15 on, 45 sec off Until completion of 200/175 cals on the rower.

However at the start of each interval (including at 3-2-1- go) you must buy in with:

4 RMU 12 WBs 20#/14#

*Capped at 10 rounds. Can you finish?

4 mins on 4 mins off x 4 AMRAP in those 4 mins

6 power snatch 115/85

6 bar hop burpees

1 legless rope climb

9 S2O 115/85

6 bar hop burpees

1 rope climb

12 Front squats 115/85

6 bar hop burpees

1 rope climb

*On each AMRAP you must start back at the top with 6 power snatch regardless of where you finished on the previous round. *Score is total reps.

On the 4 minutes x 10

Odd rounds:

3 Back squats at increasing loads

1 set of unbroken strict pull ups

Even rounds:

3 Back squats at increasing loads

1 set of unbroken strict dips or push ups

"5 mins on 2:30 mins off x 4

AMRAP pick up where you left off

12 Shuttle runs (there and back is one)

16 KBS 24/16

4 gym widths of Handwalking (20 feet only = 1 gym width)

1:15 min on 1:15 Off X 10

Odd rounds:

10 BBJO 24"/20" 10 DB thrusters 50#/35#

AMRAP OH lunges (one DB only)

Even rounds

5 Devil's Press 50#/35# (two DBs) 15 C2Bs

AMRAP OH lunges (one DB only)

*Score is total lunges

Part A:

Every 4:00 x 5 

16 shuttle runs (there and back is one)

16 DB lunges 50/35lbs
16 DB thrusters

Part B: Bench press

4x8 start light and go up in weight on each set

For time, partitioned anyway you wish with only one partner working at time:

20 rope climbs

120-cal. row

180 wall-ball shots,

3 RFT of:

25 box jumps overs, 24/20"

15 C2Bs

5 clean and jerks, 185/125 lb.

Rest 4 minutes

2 RFT of 16 box jumps overs, 24/20"

8 BMU

4 clean and jerks, 205/145 lb.

*Score is total time

18 min AMRAP of

18 cal on the rower

9 Burpees Over the rower

18 WBs

9 Strict HSPU

*Score is total rounds + reps

Part A: On the 2 minutes test single snatch at increasing loads"

Part B: 8x4 squats, start at 60% go up slowly and aim to hit your last set at 85+%

4 minutes on 2 minutes off

AMRAP and pick up where you left off

X 5 rounds

45 DU

15 T2Bs

15 front squats at 115/85

15 Push jerks 115/85

4 rounds of:

60 seconds on 60 seconds off -

5 RMU

AMRAP Burpee BBJO 24"/20"

Rest 3 minutes

Then 2 rounds of:

90 sec on 90 sec off

5 RMU

10 Burpee BBJO 24"/20"

AMRAP DB snatch 70/50 Rest 3 mins

2 rounds for time of:

5 RMU

10 Burpee BBJO 24"/20" 15 DBs snatch 70/50

Complete as many reps as possible in 25 minutes of:
100/75-calorie row
30 box jumps 24/20"
30 pull-ups
30 kettlebell swings 24/16kgs
30 lunges
30 knees-to-elbows
30 push presses (empty bar 45/35)
30 Superrmans
30 wall-ball shots 20/14
30 burpees
30 double-unders

Switching Every Round with your partner

30 rounds of:

4 front rack lunges 135/95

4 push press

8 bar hop burpeess

4 Rds for time:

6 squat cleans at 185/135

12 ring dips

Rest 4 mins

4 rds for time of

16 WBs

4 wall walks