WOD

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