Tabata Intervals

HSPU

Rest

Single Leg Squat

Rest

Push Ups

Rest

Jumping Lunges

WOD Courtesy of CF.COM

Hang Power Clean + Jerk

Ring Dips
3 X 12

3 Rounds
500m Row
14 SA DB Thruster
10 T2B
Rest

1 Snatch Balance + 2 Overhead Squat

Snatch Pull
6 x 1

4 sets
6 Strict Pull Ups
Rest
3 Lengths Double Kettlebell Rack Carry
Rest

AMRAP in 25 min:
Sandbag Shuttle Run
20 DB Box Step Up
10 Deadlift

Clean & Jerk
8 x 1

3 Rounds , 3 min AMRAP:
5 Double KB Swings
5 Double KB Cleans + Thruster
5 HR Push UP’s
Rest

6 Rounds
1) 50 DU’s
2) 10 Slam Balls
3) 12 Box Jump Over
4) 10 Burpee to target
5) :30 Hollow Rock

High Hang Snatch

Hang Snatch

Snatch

4 Rounds:
15 GHD Hip Extension
8 DB Lateral Lunge

3 Rounds not for time:
3 Wall Walks
7 Strict Pull Ups

AMRAP in 15 min
200 Row
3 Lengths D-Ball Carry
20 Single Arm DB OH Walking Lunge

Jerk
12 x 1

AMRAP in 7 min:
6 R KB Swings
3 Wall Balls
9 R KB Swings
6 Wall Balls
12 R KB Swings
9 Wall Balls
…

Clean OTM
15 x 1

Clean Pulls
3 x 2

4 Sets
8 Seated Good Mornings
20 Hip Circle Steps

10 x 1 minute
9 Box Jumps
6 Hang Power Snatch
Max Reps DUs / Burpee over bar
Rest

Jerk
10 x 1

AMRAP in 4
20 DUs
10 C2B

Rest

AMRAP in 4
200m Row
10 HR Push UPs

Parents of CrossFit Kids 6 – 18 years!

Reminder to register and sign in your kids to the classes they will be attending.
Thank you,
Your CrossFit Kids Coaches

Kettlebell Partner WOD!

AMRAP in 30 min
Alterante movements
20 Double KB Swing
20 Double KB Front Squat
20 Double KB Reverse Lunge
20 Double KB Jerk
20 Burpees

Parents of CrossFit Kids 6 – 18 years!
Reminder to register and sign your kids in to the classes they will be attending.
Thank you,
Your CrossFit Kids Coaches

Clean off Blocks Complex – at or just below knee
8 x 1

Clean Pull
4 x 2

Abs

5 Rounds
40 Reps
:60 Row for Calories
Man Makers

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Snatch OTM
15 x 1

Snatch Pulls
3 x 2

Back Squat
1RM for the day

“Filthy Fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 American Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

*Compare to Aug 20/18 or Nov 18/17

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

2 Push Press + 1 Jerk
5 sets

EMOM 20 min
Min 1 12 Cal row
Min 2 3 Lengths Prowler Push
Min 3 12 C2B
Min 4 12 ALT SL Squat
Min 5 HS Plate Walk

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Happy Birthday Bench for Coach Jason
5 x 3

Skull Crushers
3 sets x 12 Reps
With chains if you’re bad ass and/or sport a beard.

Choose your adventure:

5 Rounds, AMRAP in 1:00
16 Alternating Sledgehammer Swings
Max Reps Sandbag or D. Ball Loads
Rest

OR

AMRAP in 12 Minutes:
5 Sandbag to Shoulder
10 Push Ups
15 Squats

Snatch off Blocks Complex

1 1/4 Back Squat
5 x 5

4 Rounds
3 Lengths Sled Drag
15 Russian KB Swings

In Teams of 3, AMRAP in 15min
3 Power Cleans
6 Burpees
20 DUs

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Merry Christmas Eve CFE!

AMRAP in 4 minutes of:
Row

Rest

AMRAP in 4 minutes of:
4 C2B Pull Ups
4 D-Ball to Shoulder

Rest

AMRAP in 4 minutes of:
3 DB Power Snatch
4 Alt Reverse Lunge
R & L

Rest

AMRAP in 4 minutes of:
4 HR Push Ups
8 Box Jumps/Step down

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

2 Postion Power Clean + Jerk
6 x

AMRAP in 12:
20 American KB Swing
30 Squats
40 DU’s

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

“12 Days of Christmas”
1 200m Run/Row
2 Power Snatch
3 Thrusters
4 Bar Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Russian Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers

Courtesy of CF Invictus ( modified )

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Run or Row
2 – 2 Snatches + 1 Run or Row
3 – 3 Thrusters + 2 Snatches + 1 Run or Row
4 – 4 Muscle-Ups + 3 Thrusters + 2 Snatches + 1 Run or Row
. . . and so on.

December 24 to January 1st Holiday Hours listed here.

Clean off Blocks Complex

1 1/4 Back Squats
5 X 6

Death March
4 X 12

5 Rounds
Handstand Walk

AMRAP in 15 Min:
20 Cal Row
3 Laps Farmers Carry
30 Push Ups

Turkish Get Up
3 x 2/ Arm

AMRAP in 10 Minutes:
5 Strict Pull Ups
10 SA KB Thrusters
15 Russian KB Swings

Snatch Deadlift + Snatch Pull + Mid-Hang Snatch

Overhead Squat
5 x 3

3 Sets
15 Back Extension
20 Ab Mat Sit ups

5 Rounds,
:30 on/:30 off

Burpee to target
Row
Prowler Lengths
Hollow Rock or Hollow Hold
Rest

Clean Pull Complex

For time:
1000m Row
30 Alternating SL Squat
30 Power Cleans