Tuesday December 31st

Deadlift
3x15
50-55%

“Scrabble”
3 ROUNDS FOR TIME
15 push press
12 box jump over
9  pull ups

Monday December 30th

“Tenzies”
For Time:
150 Hang Squat Cleans 95/65
Every 4 Min
4 Burpees over Bar

Accessory:
8 Min Amrap
10 Pistols/progresstions
:30 sec Hollow Hold

Friday December 27th

EMOM 10
ODD: HS WALK
EVEN: 1 ROPE CLIMB

“Mexican Train”
Teams of 2
20-18-16-14-12-10-8-6-4-2
BURPEE BOX GET OVER
MB SIT UP

Split BBGO
SIT UPS DONE TOGETHER

Thursday December 26th

Push Press
5x3

“Cribbage Rules”
AMRAP 7
10 Power Snatch 95/65
40 Double Unders
Rest 3
AMRAP 7
10 Clean and Jerk 135/95
40 Double Unders

Tuesday December 24th

"12 Days of Crossfit:”
1 Squat Clean Thruster 95/65
2 Clean and Jerks
3 Hang Power Cleans
4 Back Squats
5 TTB
6 KBS
7 Burpees
8 DB Snatch
9 Goblet Squats
10 Pushups
11 Wall Balls
 12 Cal Bike

Monday December 23rd

Front Squat
1x75
Rest 1:00 each time you break

“Eat My Rubber”
100 Ft Front Rack DB waking lunge 50/35
10 Devil Press
100ft Front Rack walking Lunge
10 Devil Press

Friday December 20th

“The Heat Miser”
3 Rounds
2:00 Row
2:00 Bike
2:00 Dubs
2:00 Burpees
2:00 Rest

Thursday December 19th

10-9-8-7-6-5-4-3-2-1
Bench Press 155/105
V Ups
Strict pull ups

Wednesday December 18th

“Die Hard”
Teams of 2
3RFT:
50 DB Box Step Ups 50/35 (1 DB)
50 Single Arm OH Walking Lunge
50 TTB

Tuesday December 17th

Backsquat
4:0:30
3x15 @ 45-50%
Every 3 min

“Lethal Weapon”
21-15-9
Hang Snatch 95/65
Overhead Squat
Bike cals

Monday December 16th

“Polar Express”
Teams of 2
3 Rounds for TIme
50ft Handstand walk/bear crawl
10 Rope Climb/40 Knees to Elbows
100 Burpees

Friday December 13th

Deadlift 5x5
Build to Heavy Set of 5

Power Snatch
Every 3 Minutes
10@95/65
10@105/75
10@125/85
10@105/75
10@95/65

Thursday 12th

“Meatloaf, smeatloaf, double beetloaf”

30 Min Amrap:
Teams of 2
60 Wallballs,
2000/1600m Row, 160/112 Cal Bike
60 Kettlebell Swings
2000/1600m Row, 160/112 Cal Bike

Wednesday December 11th

Strict Press
5x5

“Scrooged”
3 Sets
21-15-9:
Pushups
Plate Situps 15/10
Rest 1:00 Between Sets

Tuesday December 10th

Front Sqaut 1x75 105/75
Rest :30 Sec each time you break

Amrap 15
5 Power Cleans 175/125
10 Chest to Bar Pull ups
15 Box Jump Overs

Monday December 9th

5 attempts at MAX UNBROKEN DOUBLE
UNDERS

“The Island of Misfit Toys”
3 Rounds For Time
35/30 Cal Row/bike
50 Jumping Luges
20 Burpees

Friday December 6th

“Call Me Elf One More Time”
Amrap 10
3,6,9,12,15,18, 21.......
Wall Balls
Ring Dips
Kettlebell Swings

Rest 3 Min
Repeat

Thursday December 5th

Deadlift 5x3
Across, no build
Aim for 75-85%

“Son of A Nutcracker!”
4 Rounds for Time
40 Double Unders
12 Hang Cleans 105/75
8 Burpees Over Bar

Wednesday December 4th

“Mistletoe Can Be Deadly if You Eat It”

15-12-9
Squat Snatch 105/75
Strict Pull-ups

Rest 3 Min

12-9-6
Squat Snatch 125/85
Strict Pull Ups

Rest 3 Min

9-6-3
Squat Snatch 135/95
Strict Pull Ups

Tuesday December 3rd

“Keep the Change, Ya Filthy Animal”

AMRAP 25
35/30 Cal Bike
10 Handstand Push UPS
20 TTB/Alt V Ups
30 Burpee Box Jump Overs

Monday December 2nd

Backsquat 4:0:3:0
5x12
40-50%
Every 3 Min

“Home Alone”
Clean and Jerk
Every 3 Min
10@115/75
10@135/95
10@155/105
10@185/125
10@155/105
10@135/95
10@115/75