FRIDAY 20171229

WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
      (5 each arm alternating)
20 GHDs

THURSDAY 20171228

WOD: 20 min EMOTM

ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight

WEDNESDAY 20171227

WOD: 5 rounds of
100 Double unders
25 Pull ups
15 Hang snatches @ 75/45#

TUESDAY 20171226

WOD: 10 Down to 1
Calories on Assault bike
Push Press @ 95/65#
SDHP @ 95/65#

MONDAY 20171225

MERRY CHRISTMAS
WOD: 12 Days of Crossfit
1 Muscle  Up
2 Dead lifts @ 225/165#
3 HSPU
4 Pistols
5 GHDs
6 Box jumps @ 24/20"
7 Kettle bell swings @ 70/53#
8 Wallball shots @ 20/12#
9 Burpees
10 Clean and Jerks @ 135/95#
11 T2B
1200m Row

FRIDAY 20171222

WOD: 6 ROUNDS FOR TIME
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#

THURSDAY 20171221

WOD: CFT

Buy in : 1 mile on Bike,

9-7-5-3-1
Bar muscle ups
Squat Cleans @ 155/105#

Cash out : 1 mile on Bike

WEDNESDAY 20171220

WOD: 30 MIN AMRAP (rest accordingly)
Da Hopper (entire deck of cards)
♦- K2E
♣- GHDs
♥- Calorie Row
♠- Burpees

Face cards = 10 reps
Ace = 15 reps

TUESDAY 20171219

WOD: 20 min AMRAP
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups

(5 rd minimum)

MONDAY 20171218

WOD: 3 HONDO
300 Calories  Row, Bike, or Ski
(30 sec on, 30 sec off)

THURSDAY 20171214

WoD: For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)

FRIDAY 20171208

WOD: 5 Rounds of
25m Farmer's carry @ 70/53#
50 Air squats

THURSDAY 20171207

WOD: 6 Rounds of
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*

*Rower or Assault bike are substitutes

WEDNESDAY 20171206

WOD: 12 min AMRAP of
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"

TUESDAY 20171205

WOD: 4 rounds of
18 Sit ups
12 Power Cleans @ 135/95#
9 Front squats @ 135/95#

MONDAY 20171204

WOD: CFT
Buy in 1000m row,

5 rounds of :
20 HR Push ups
15 Romanian Dead lifts @ 95/65#
10 Burpees
5 Muscle ups

Cash out 1000m row