Snatch complex -

2 hang snatch (from above the knee) + 2 OHS

2 sets at 70% of 1RM

2 sets at 75%

2 sets at 80%

B: Snatch pulls - from 1 " deficit - 3x4 at 95%

C: Deadlift

1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%

5 minutes on 4 minutes off x 4

AMRAP

54 DU

18 WB

12 Single Arm Devil Press 50/35

Regardless of where you end up, start back at the top on each round.

The theoretical goal is 2 rounds each 5 mins.

6 rounds of : 60 seconds on 60 seconds off -

10 Front squats at 185/125 10 C2Bs

AMRAP KBs at 24/16 Rest 2 minutes

Then 6 rounds of 60 seconds on 60 seconds off

10 deadlifts 185/125 10 Strict HSPU

AMRAP KBs 24/16

Score each piece separately.

10 rounds for time of
Row 20 cals and Bench press (165/105) 10 reps

In teams of two complete the following for time:

Only athlete training at a time.

400 DU,

200 WB,

100 ring dips,

50 power cleans at 155/105

25 BM

A: Back Squats

4x10 at 65%

B:4 RFT of

9 Pwr cleans at 185/125

6 Wall Walks

3 Rope climbs

5 rounds of : 60 seconds on 60 seconds off -

12 DB thrusters 50/35

12 DB front rack lunges

AMRAP Burpees over the DBs

Rest 3 minutes T

hen 5 rounds of 60 seconds on 60 seconds off -

6 BM 18 WBs

AMRAP Burpees over the DBs

A: Snatch complex - 2 power snatch + 2 OHS

On the 2 mins x 6 sets at 65%-80% of 1RM

B: Snatch pulls - from 1 " deficit - 4x4 at 90%

C:Deadlifts

1x10 at 50%

1x8 at 55%

1x6 at 60%

3x5 at 65%

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