3 rounds of :
1:30 on 1:30 off -

16 DB Front rack lunges 50/35
8 BMU
AMRAP BBJO at 24"/20"

Rest 3 minutes

4 rounds of :
1:00 on 1:00 off -

12 DB Front rack lunges 50/35
6 BMU
AMRAP BBJO at 24"/20"

Rest 3 minutes

2 RFT of
10 DB Front rack lunges 50/35
5 BMU
10 BBJO at 24"/20"

Part A:

2 rounds of 40 seconds on 120 seconds off of max cals on the row
- rest 3 minutes

Part B:
4 rounds of 30 seconds on 90 seconds off of max Burpee BJ overs 24"/20"
- rest 3 minutes

Part C:
8 rounds of 20 seconds on 60 seconds off of max Thrusters 95/65

Partner WOD switching every round only
16 rounds of:
8 jerks at 155/105 + 1 rounds of C2B Cindy.  

For time:
21-18-15-12-9-6-3 reps for time:
Box Jump Overs
Dumbbell thrusters 50/ 35
and 40 Feet of HW after each set

Complete as many rounds as possible in 20 minutes of:
21/18-cal. row
7 Double dumbbell hang snatch 50/35lbs

14 T2Bs

Gym is closed

*Note last class starts at 3:30 today

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 of each round.
The theoretical goal is 2 rounds each 5 mins

60 seconds on 60 seconds off  x 12

Odd Rounds:
8 Front squats at 185/125
12 C2Bs
AMRAP KBs at 24/16

Even Rounds:
12 deadlifts 185/125
8 HSPU
AMRAP KBs 24/16

*Score is total KBS

Staff day off, see you all tomorrow!

In teams of two - For time with only athlete training at a time.  Complete the following in any order you feel works best for your team:

400 DU,
200 WB,
100 ring dips,
50 power cleans at 155/105
25 BM

Note - The gym will open for the 10am class today, regular classes rest of the day.

Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower

At 10:00 hit this!
4 RFT of
9 Hang full cleans at 135/95
6 Wall Walks
3 Rope climbs

Score is time on part A and Part B

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)