On the 10 minutes x 4

*Score is slowest round

30 DB snatch 50/35

15 push ups

1000m/800m of rowing

15 C2Bs

30 DB snatch 50/35

A: On the 2 minutes at increasing loads x12

1 high hang(above the knee) clean + 1 low hang clean (below the knee) +1 jerk

B: Back squats

5x10 at 50%

6 mins on 3 mins off  x 4

AMRAP and pick up where you left off

60 DU
20 WBs
15 T2Bs
60 DU
20 WBs
15 T2BS
40/35 Cal Row

AMRAP and pick up where you left off.
3 rounds of :
1:30 on 1:30 off -
16 DB Front rack lunges 50/35
8 BMU
8 BBJO at 24"/20"

Rest 3 minutes

4 rounds of :
1:00 on 1:00 off -
10 DB Front rack lunges 50/35
5 BMU
5 BBJO at 24"/20"

Rest 3 minutes

5 RFT of
30 sec on 30 sec off
5 BMU
5 BBJO at 24"/20"

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

Partner WOD switching every round only
12 rounds of:
8 jerks at 155/105 + 2 rounds of C2B Cindy.  

For time:
21-18-15-12-9-6-3 reps for time:
Box Jump Overs 24'/20"
Dumbbell cleans 50/35lbs
and 4 wall walks after each set

Gym is closed

In teams of 2 complete the following!

Row 2025 meters!

Then 26 rounds of:

1 squat clean thruster at 185/125

3 Burpees over the bar

5 T2BS
*Teammates can switch as needed.

5 minutes on 4 minutes off

AMRAP and pick up where you left off!
x 4
AMRAP
54 DU
18 WB
12 single arm Devil Press 50/35
The goal is 2 rounds each 5 mins.

*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