PREWOD
1 mile run/ 1600 m row
Pre and Post WOD (alternate if possible)
METCON
15 minute AMRAP
20 Push Ups
50 Air Squats

STRENGTH
Push Press 3 X 10 AHAP 10 minutes

METCON
2 rounds each for individual time:
1000 m row
60 Barbell Push Press
40 Box Jumps (24/20)
20 Burpees
-rest 90 seconds-

PREWOD
10 minutes EMOM

Touch-n-go
Power Clean- Squat Clean- Jerk You pick the weight

Buy in: 75 Double Unders

3 rounds for time:
10 2 for 1 Wallballs 20#/14#
5 Hang Clean (225/135)

Buy out: 75 Double Unders

STRENGTH
Back Squat 5 X 5

METCON
21-15-9
Bear Complex (95/65)
4-3-2
Rope Climb

12 Days of Christmas.  Complete the workout just like the song.

1 Thruster 105/75

2 HSPU

3 Front Squats

4 Power Cleans

5 C2B

6 Box Jumps 24″/18″

7 Burpee Over Bar

8 Pistols

9 Wall Balls 20#/14#

10 KB Swings (Russian)

11 S2OH

12 Goblet Squats w/ KB

PREWOD
5×5 (pick one)
Strict HSPU
Strict Pull- ups
Strict Dips

15 Muscle- Up 2 for 1 (1 MU 2 Dips(scale is 30 dips)
30 Back Squats (135/95)
15 K2E+T2B+Pull up
30 Push Jerk (135/95)

PREWOD
POST WOD
Death by:
Med ball sit ups with a partner
METCON
Partner WOD!!
90 Clean and Jerk (135/95)

*Unbroken C&J. You do as many C&J’s unbroken with no resting in any position once you rest you tag your partner in.

** Sprint to your partner and tag him/her
then they sprint back to the bar and
complete unbroken reps then they sprint back,
do this until you reach 90.

Happy Birthday Veronica!

10 Min to establish 3 max sets of Double Unders

15 Min Find your 1 Rep Max Hang Clean

4 Rounds
400m Run
10 Hang Snatches 95/65
15 Pull Ups

“Victoria”
5 Rounds:
10 Thrusters 95/65
14 Box Jump 24?/20?
12 SDHP 95/65
12 Burpees
27 KBS 53/35

Victoria was a teacher for 5 years. The tragedy happened in room 10. She was killed on 12-14-12. She was 27 years old. She was a CrossFitter and a true Hero.

Karen Annie
30 Wall Ball (20/14)
50 Double Unders
50 Sit ups
30 WB
40 DU
40 Sit ups
30 WB
30 DU
30 Sit ups
30 WB
20 DU
20 Sit ups
30 WB
10 DU
10 sit ups