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181231

With a partner... 509m Row 120 Thrusters 95/65 100 Double Unders 120 Pull-ups 100 Double Unders 120 Cleans 95/65 100 Double Unders 120 Ring Push-ups 100 Double Unders 120 Backsquats 95/65 509m Row

181229

For Time: 50 Slamballs 50/30 60 ft Handstand walk/ 5 wall walks 50 Dumbbell hang Cleans 50/35 60 ft Handstand walks/ 5 wall walks 50 Wallballs 20/14 60 ft Handstand walks/ 5 wall walks 50 Kettlebell swings, 1.5/1

181228

10 ROUNDS 5 BOX JUMP OVERS, 24/20" 7 CALORIE BIKE OR ROW 9 BURPEES

181226

Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges

181224

"12 Days of CrossFit" 12 Rounds for time of: 1 Squat Snatch, 155/105 lbs 2 Box jumps, 30/24" 3 Push Press 4 Toes to bar 5 Hang Power Cleans 6 Hand release Push ups 7 Deadlifts 8 GHD Sit-ups 9 Kettlebell swings, 2.0/1.5 pd 10 Lunges (10 each side) 11 Wall Balls (20/14) 12 Burpees

181221

5 SETS OF... (3 ROUNDS 5 PULL-UPS 10 PUSH PRESS, 45/35) * REST :30 AFTER EVERY SET

181220

50-40-30-20-10 MEDBALL SQUAT CLEANS, 20/14 BOX JUMPS, 24/20"

181218

5 ROUNDS EVERY 2 MINUTES: 15/12 CALORIE ON ASSAULT BIKE AMRAP SLAMBALLS, 50/30 *rest 1 minute between rounds

181217

18-15-12-9-6-3 THRUSTERS POWER SNATCH TOES TO BAR 75/55

181215

10 minute AMRAP 15 Wallballs, 20/14 10 Hang Power clean 105/75

181214

1000M ROW 800M ROW 600M ROW 400M ROW 200M ROW *1 MINUTE REST IN BETWEEN ROUNDS

181213

17 minute AMRAP 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many reps as possible"

181212

2 ROUNDS: 30 PULL-UPS 60 AIR SQUATS 20 CHEST TO BAR PULL-UPS 40 PISTOLS

181211

12 MINUTE AMRAP 12 HSPU 12 BOX JUMP OVERS, 24/20 12 DEADLIFTS, 225/155

181210

100 double unders 50-40-30-20-10 Dumbbell snatches, 50/35 Walking lunges 100 double unders

181208

"PARTNER NATE" 30 MINUTE AMRAP 2 ROUNDS (ONE ROUND FROM EACH PARTNER) 3 BAR MUSCLE UPS 6 HSPU 9 KETTLEBELL SWINGS, 2.0/1.5 PD. 24/18 CALORIE BIKE

181207

2 ROUNDS 50 DOUBLE UNDERS 25 HANG POWER CLEANS, 95/65 50 DOUBLE UNDERS 25 PUSH PRESS, 95/65 50 DOUBLE UNDERS 25 BURPEES

181206

WITH A TABATA CLOCK... 30 CLEAN AND JERKS, 135/95 30 THRUSTERS, 115/85 30 OVERHEAD SQUATS, 95/65

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