18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

A: "Mid Line Crusher" Four rounds for time: 15 HSPU 25 sit-ups

B:

Rowing Week #1

600m at your estimated 2km pace.
Rest 90 seconds
x 6

A: Front Squats - Establish a 8RM front squat -
this will equate your 80%

B: Bulgarian squats - 3x12 per leg.

C: Weighted back extension - 3 x20

D: Bicep curls and tricep extension - 3x8

E: Back flies and chest flies - 3x8

Clock starts at 0:00 - rest intervals are all 2 minutes.
Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark.

All done at the 30:00 minute mark.

AMRAP 5 S2O 135/95, 7 deadlifts 135/95, 9 push ups, 11 box jumps overs 24/20.

5 rounds of : 60 seconds on 45 seconds off -
Row 20/16 cals
AMRAP Burpees

Rest 4 minutes

Then 5 rounds of
60 seconds on 45 seconds off -
12 C2Bs
AMRAP
WBs

For Time

• 50 Box Jumps (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings (24/16kgs)

• 50 Walking Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses (45/35 lb aka empty bar)

• 50 Back Extensions (supermnas)

• 50 Wall Ball Shots (20/14 lb)

• 50 Burpees

• 50 Double-Unders

New year's Day Gym is closed

2021-2022
20 rounds of
2 Power snatch 155/105 and 1 BM
right into
2022m on the row or ski erg!

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest

20 squat clean thrusters at 165/105
rest 4 minutes
10 rounds of: 2 MU and 4 deadlifts at 165/105
rest 4 minutes
5 rounds of
8 bar hop burpees and 16 jumping lunges (8 per leg)

For time:

Accumulate 240 cals/200 cals on the rower
However at each 2:30 minute intervals starting at zero you must complete

1 round of:

6 burpees over the rower
12 T2B

7 rounds of
7 DBs (one DB in each hand 50/35) hang clean and jerk
49 DU

rest 5 minutes

7 rounds of
7 C2BS
7 Burpee BJO at 12"/8"

Have no fear we will be open at 6AM on Monday morning, now get outside!

Enjoy time away from the gym!

"12 Days of Christmas WOD - 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 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... all the way to 12 Two Arm Devil's Press and back down)

1. Snatches 135/95

2. Pistols

3. Box Jumps 36/28.

4. Pwr Cleans 135/95

5. Jerks 135/95

6. KBS 2/1.5

7. Push Ups

8. Jumping Lunges

9. Pull Ups

10. Wall Balls

11. Toes To Bar

12. Devil Press 50/35

Part A: Test your strict Press

Part B:

60 DU, 30 WB, 20 T2Bs 15 DB thrusters

rest 2 minutes and finish with

30 DU, 15 WB, 10 T2Bs, 10 DB thrusters

The goal is to try and never break a set. If you do pick up within 10 seconds and keep going.

Test your Squat and Bench!

In teams of two - both partners working at the same time you must complete the following -
Row 5/4km - and
20 rounds of - 3 MU, 9 KBS at 1.5/1, 18 lunge steps holding the KB overhead.

Athletes must switch every 500/400m.
Only one rower per team

Once either the work or the row is done both athletes can complete the remaining work switching as needed.

10 Rounds for Time.
3 Handstand Push-Ups.
6 Deadlift (225/155 lb)
12 Pull-Ups. 24 Double-Unders.

Coaches' notes - Goal is to scale your athletes so they can maintain 1:30 to 2:00 per round.

Part A:

A: Strict Press - using your latest 1 RM -

1x6 at 70%, 1x6 at 75%, 2x5 at 77.5%,

1x4 at 80%, 1x3 at 82.5%, 1x3 at 85%,

1x1 at 87.5%

Part B: For time -

4 Rounds of :

6 full cleans 185/125

8 bar hop burpees
12 C2Bs