*AMRAP and pick up where you left off

60 seconds on 60 seconds off  x 6
Part A:
5 Front squats at 185/125
10 C2Bs
15 KBs at 24/16

Rest 4 minutes

Part B:
60 seconds on 60 seconds off  x 6
12 KB hang snatch (6 per arm)
8 deadlifts 185/125
6 HSPU

Gym is closed, see you all tomorrow!

Partner WOD- 

For time with only athlete training at a time.  

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

Enjoy the holiday festivities. Gym will reopen Saturday at 9AM for our Saturday partner WOD!

*Please note, classes at 8:30,10:00, noon, and 3:30 only.                                                                             

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 Burpees, 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. Burpees over the bar
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

For time!

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 Pwr cleans at 185/125
6 Wall Walks
3 Rope climbs

Score is time on part A and Part B

4 mins on 4 mins off x 4
AMRAP
7 Shoulder to overhead 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.

3 min on 90 sec off x 5
AMRAP and pick up where you left off
12 Power cleans 135/95
24 push ups
12 T2Bs

Switching as needed complete the following:
150 WBS
100 BBJO 24"/20"
10 Rounds of Cindy
100 WBs
50 BBJO 24"/20"
5 Rounds of Cindy

For time:
40 Box Jump Overs 24"/20"
30 Snatch 95/65 pound

Rest 2 minutes

30 Box Jump Overs  24"/20"
30 Snatch 135/95 pound

Rest 2 minutes

20 Box Jump Overs  24"/20"
30 Snatch 165/115 pound
10 Box Jump Overs  24"/20"
* 25 min time cap

For time: 10 rounds of:

10 WBs

10 Pull Ups

10 KBs 24/16kgs

10 lunges

A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
1x4 at 75%
3x4 at 80%

B:Strict Press
Work up to a heavy 2RM
Remove 10%
Perform a 3x2 at this new weight

B: Accessory -  DB skull crushers  4x12
Single arm heavy rows 4x8

7 mins on 3 min off x 3
40/35 cal row
20 HSPU
20/15 Ring Dips (Men by way of Ring MU)

A: AMRAP in 3:00
15 Thrusters 95/65
15 Bar Hop Burpees
15 T2Bs

Rest 2 minutes

B: 2 minutes on 1 minute off x 5
AMRAP and pick up where you left off
10 Thrusters 115/85
10 Bar Hop Burpees
10 C2Bs

Rest 2 minutes

C: 1 minute on 1 minute off x 5

AMRAP and pick up where you left off
5 thrusters 135/95
5 Bar Hop Burpees
5 BM

*Score A,B, and C separately

On the 10 minutes x 3
Round 1: complete the following

10 rounds of Cindy

Cindy = 5 pull ups, 10 push ups, 15 squats

Round 2 complete:

1000/750m row

50 empty bar thrusters

25 bar hop burpees

Round 3 complete:

Complete:

10 rounds of:
10 WBs

10 lunges

*Score is time to finish each piece

Once you finish the requirement rest until the start of the next interval

For time switching as needed!
1000m row

100 Burpees over the rower
10 RDs of DT 155/105

For time:
50 DU
25 T2Bs
15 full cleans at 95/65
Rest 2 minutes
50 DU
25 T2Bs
12 full cleans at 135/95
Rest 2 minutes
50 DU
25 T2Bs
9 full cleans at 185/125
Rest 2 minutes
50 DU
25 T2BS
6 full cleans at 225/155
*25 min time CAP

3 rounds, with one minute rest at the end of each round.

Each minute is an AMRAP for max reps or cals.

1. WBs

2. Sumo Deadlift High Pull 75/55lbs

3. Box Jump Overs 20"/16"

4. Push Press 20"/16"

5. Cal Row

6. Rest

A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
1x5 at 70%
4x4 at 75%

B:Strict Press
Work up to a heavy 3RM
Remove 10%
Perform a 3x3 at this new weight
C: Accessory 

DB chest press 4x12
DB alternating bicep curls 4x10

6 mins on 3 mins off x 4

AMRAP and pick up where you left off
60/50 cal row
1 rope climb
30 GHD sit-ups
1 rope climb
15 ring dips
1 rope climb