Every part (A,B, and C) is an AMRAP for total reps, pick up where you left off as well.

A: 2 mins on 1 min off x 2
AMRAP
10 front squats 115/85
20 T2Bs
10 push press

Rest 3 mins

B:1:30 on 1:00 off x 3
10 front squats 115/85
10 C2Bs
10 push press

Rest 3 Mins

C:1 mins on 1 min Off x 4
10 front squats 115/85
5 BMs
10 push press

A: Back Squats
6 x 6 at 70%
With 6  BJ 32/28" after each set\

B:Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Partner WOD
Switch as needed, and only one athlete working at a time.

"Holleyman"
30 rounds of
1 Clean 225/155
3 Strict HSPU
5 WB

Followed by partner
 "Annie"
50-40-30-20-10
DU and sit-ups

Finish with
Partner
"Fran"
21-15-9
Thrusters at 95/65
Pull ups

Part A: 9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)

Part B: "Open 15.5"

27-21-15-9 of 
Row Cals and thrusters at 95/65

*4x world champion Matt Fraser did this in 5:19!

Complete 100 burpees to a 25lbs plate.
However at the start of each 2 mins including 3-2-1 go! You must buy in with:
40 feet of HW
10 KBS at 32/24 kgs
1 rope climb

Each 2 min interval is followed with a 60 sec set rest.

Cap is 10 rounds.  Can you finish?

Each round is for time with a 6 mins Cap followed by a
4 mins rest x 4!

48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row

Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece.  If you finish faster than 6 mins that's bonus rest.Try and recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down.

Score is time for each interval, add +1 second to your time for any missed rep.

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