14min AMRAP
20 box jumps 24/20
1 front squat 205/115
4 deadlift 205/115
20 sit-ups
1 front squat 205/115
4 deadlift 205/115
20 pull-ups
1 front squat 205/115
4 deadlift 205/115

*There will be a wod starting at 11:46 ending with new years and after party to follow*

Skill: 3/3/3/3/3 push press

25min AMRAP
5 wall ball shots
1 squat clean and jerk
Run 100m

*weight will be ascending

Skill: jerk technique (push/split)

Block Strength 

5×5 strict press

max strict hspu rest 2min 3 rounds

3×10 wighted ring dips

Endurence: row 2k for time

Weekend WOD

35 push press 135/85
run 400m
35 pull-ups
run 400m
35 k2e
run 400m
35 deadlift 135/95
run 400m
35 box jumps 24/20

5 Rounds
12 russian swings 70/53
sprint
bear crawl
12 wall ball push ups
sprint
bear crawl
12 sdlhp 70/53
sprint
bear crawl

Skill: run 600m/rest 1min/run 250m/rest 1min/run 600m

After Party: 2 rounds 50 floor wipers (w/plate) 50 sit-ups

AMRAP
4 clean & jerk 155/115
6 ring dips
4 front squats 155/115
6 ring rows

*r1 2min/r2 3min/r3 4min/r4 5min*

Skill: 10m emom/5 back squat/25 double unders

 

Run 600m w/ med ball 20/16 (buy in)
6 Rounds
5 deadlift
25 sit-ups
10 box jump overs
Run 600m w/med ball 20/16 (cash out)

*Can also sub today for 12 day’s of CrossFit*

 Tabata Skill: russian twists/kb halos/t2p

Merry Christmas
12 day’s of crossfit
1 hand stand push up
2 squats
3 thruster 95/65
4 pull up
5 burpee
6 t2b
7 wall balls
8 kb swings
9 double unders
10 overhead lunges 45/25
11 hang cleans 95/65
12 push press 95/65

4 Rounds
9 push press 115/75
9 t2b
-200 foot broad jump (red curb)-
4 Rounds
9 power cleans
9 pistols
Rest 2min
15 wall walks (cash out)

50 back squats

200ft farmers carry

Weight: ADV 1 1/2 body weight RX body weight SCALE 75% body weight

*Complete max reps of back squats once you break complete a 200 foot farmer carry *

Partner WOD 

100 back squats 

200ft farmer carry 

*both partners will start at the same time once partner returns from farmer carry you must switch, continue till all back squats are finished*

Skill: 3/3/3/3/3 strict press

Block Strength

3/3/3 power clean

6×2 clean grip high pull

4×10 bent over row

100 double-unders (300 singles)
50 lunges 45/25 adv 55/35
Run 400m
50 kb swings 53/35 adv 70/53
Run 250m
35 wall ball shots 20/14
Run 400m
35 plate g2o 45/25 adv 55/35
Run 250
20 pull-ups adv c2b
Run 400m
20 ring dips adv hspu
100 air squats

Block Strength: 3/3/3/3/3/3/3 power snatch