WOD

For time:

100m run
Box jumps
100m run
Thrusters
100m run
Burpees
100m run
SDHP
100m run
Situps

2 rounds: 1st round - 20 reps, rest 3 minutes, 2nd round - 10 reps

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Lifting

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Rest Day

Merry Christmas!

Rest Day

"Eva"

5 rounds for time:

800m run
30 DB Swings, 2 pood (70#)
30 Pullups

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Running & WOD

2 Mile Run/Walk


21-15-9 reps for time:

DB Thrusters
Box Jumps
SDHP

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WOD

Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

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WOD

CrossFit Warmup

7 Rounds for time:

5 Deadlifts

5 Burpees

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WOD & Tabata Situps

Drill: Power Clean & Squat Clean

5 Rounds for time:

10 walking DB lunges
10 DB swings

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Tabata Situps
20:10 X 8

WOD

Three rounds for time of:

24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

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"Cindy"

Max rounds in 20 min of:

5 Pullups
10 Pushups
15 Squats

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"Karen"

For time:

150 wall ball shots

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CrossFit Total

Back Squat, 1RM
Deadlift, 1 RM
Shoulder Press, 1 RM

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"Elizabeth"

21-15-9 reps for time:

Clean (Men - 135# / Women - 95#)
Ring Dips

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WOD

21-15-9 reps for time:

Pushup position rotations, each side
DB clean
DB snatch, 1 arm each side
Box jumps

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Death by Pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

If doing jumping pull-ups do one pull-up the first minute, three pull-ups the second minute, five pull-ups the thrid mintue...continuing as long as you are able.

Use as many sets each minute as needed.

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Freddy's Revenge

5 rounds for time:

5 Push Jerk (185# - Men / 95# - Women)
10 Burpees

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WOD

21-15-9 reps for time:

OH Squats
SDHP

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WOD

Max rounds in 20 min of:

Pullups, 15 reps
Suspended Pushups, 15 reps
GHD Situps, 15 reps
Back Extensions, 15 reps

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"Barbara"

5 rounds for time:

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest exactly 3 minutes between rounds. Post times to comments.

"Fran"

21-15-9 reps for time:

Thrusters (95#/65#)
Pullups

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Painstorm I

3 Rounds for time:

Exercise Rd1/Rd2/Rd3
Pullups 10/20/40
Dumbbell Swings 10/20/40
Pushups 15/30/60
Running 200m/400m/800m

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"Helen"

3 rounds for time:

400m run
21 DB Swings
12 Pullups

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WOD

3 rounds for time:

400m run
21 DB swings
12 Burpees

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