Are You ready for 2024?

First class starts at 10AM today, regular schedule starts tomorrow!

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.

Enjoy time with friends and family and get outside for some fresh air.

The gym will reopen at 10am on Jan 2nd!

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 2 Rope climb

2:15 on 45 sec off Until completion of 200/160 cals on the rower.

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

8 T2B

8 burpees over the rower

Capped at 10 rounds. Can you finish?

6 mins on 3 mins off x 3

Round #1

AMRAP

20 DB snatch 50/35 and 5 RMU

Round #2

AMRAP

20 DB OH Lunges and 10 C2Bs

Round #3

AMRAP

20 Single arm devil press and 15 Strict HSPU after each set

Complete as many rounds as possible in 17 minutes of:

15 wall-ball shots 20#/14#

13 KBS at 2/1.5 pood

11 box jumps overs

Enjoy time with friends and family and get outside for some fresh air.

The gym will reopen at 10am on Dec 27th!

Classes are at 9am and 10:30AM Today!

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. 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 

3 rounds for time of:
Row 500 meters
15 ring dips
5 bar muscle-ups

Rest 5 mins

6 rounds for time of:
250m row
40 feet of HW

On the 6 mins x 4 Score is total rest: Round #1: 1 round of:

24 BBJO 24"/20"

24 C2Bs

24 DB Thrusters 50#/35#

Round #2:

2 rounds of:

12 BBJO 24"/20"

12 C2Bs

12 DB Thrusters

Round #3:

3 rounds:

8 BBJO 24"/20"

8 C2Bs

8 DB Thrusters

Round #4:

4 rounds:

6 BBJO 24"/20"

6 C2Bs

6 DB Thrusters

A:On the 2 mins x 10 work up to a new 1 RM C&J

B:Back Squats 1x10 @ 50%

1x8 @ 60%

1x6 @ 65%

1x4 @ 75%

1x3 @ 80%

1x1 @ 85% + Test

5 minutes on 2:30 mins off x 4

AMRAP and pick up where you left off after each 5 mins.

48 DU

12 - 2" Deficit Strict HSPU

48 DU

24 WB

48 DU

36 GHD sit-ups

75 seconds on 75 seconds off 
x 12 rounds

Odd rounds:

 20/16 cal on the rower
AMRAP Burpees Over the rower

Even rounds:
8 Power snatch 135/95
8 OHS
AMRAP Burpees Over the Bar

A: Deadlift
Every 30 seconds x 30 (so 15 minutes)
1 Rep at 80%

B: Bicep curls and tricep extension - 3x8

C: 9 MIN AMRAP
14 KBS 24/12

7 C2Bs

14 Burpees

Switching Every Round with your partner
30 rounds of: 
4 front rack lunges
+ 4 push press
+ 8 bar hop burpeess
135/95

For time:

2 squat cleans at 225/155
20 feet of HW
4 squat cleans at 225/155
40 feet of HW
6 squat cleans at 225/155
60 feet of HW
8 squat cleans at 225/155
80 feet of HW
10 squat cleans at 225/155
100 feet of HW

5 RFT
30 GHD sit-ups

5 BMU

30 DB snatch 50/35

5 BMU
30 BJO 24"/20"

Part A: 

On the 2 mins x 8

C&J complex
1 full clean + 1 squat + 1 jerk
8 sets at 85%

Part B: Back Squats:

1x5 at 70%
1x5 at 75%
1x4 at 80%
2x3 at 85%
2x2 at 90%

4 minutes on 3 mins off x 4
Pick up where you left off
36/32 cal row
18 Lunges with DBs in Front Rack
18 T2Bs
9 Strict HSPU

12 rounds total (6 of each!)
1 min on 1 min rest

Odd rounds: 
65 DU
AMRAP
Power snatch at 135/95

Even Rounds:
20 WBs
AMRAP BBJO at 24/20