Skill Work: 30 Cal Assault (Time) 30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME Weightlifting: Back Squat E2MOM 14 Mins 4 Back Squats at 65% of 1RM WOD:(AMRAP – Rounds and Reps) “17.5ish” AMRAP 15 Mins 9 Thrusters 95/65 35 Double Unders FYI CROSSFIT OPEN 17.5 was: 10 rounds for time of:…

Core: Tabata Plank then Tabata Hollow rock/Superman Alternating Weightlifting: Power Clean at 80% of 1 RM + rope climb E2MOM 14 mins 3 POWER CLEANS at 80% of 1 RM on the even minute, 1 rope climb on alternate minute WOD: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder…

Gymnastics: Muscle-ups EMOM 6 Mins 3 Ring Muscle ups. This is a opportunity for everyone to get some ring muscle ups kipping practice in or practice kipping ring dips! Weightlifting: Front Squat E2MOM 14 Mins 4 Front Squats at 70% of 1RM WOD: (AMRAP – Rounds and Reps) AMRAP in 14 Minutes 15 Overhead walking…

Skill Work: Tabata Hand Stand Hold Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 14 Mins 4 SGPP + 1 OHS at 70% of max snatch. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)…

Capacity: Burpees 30 Burpees to 6 inch target for time Weightlifting: Back Squat E3MOM 15 minutes work up to a new 3 RM back squat start at 80% of 1 rm in round 1 and increase from there WOD: AMRAP in 20 Minutes 60 Double Unders 12 Deadlift 155/105 lb 9 Hang power clean 155/105…

Skill Work: Muscle-up combo EMOM 6 minutes 2 ring/bar muscle ups Weightlifting: Front Squat + Jerk E2MOM 12 minutes 1 Front Squat plus 1 Jerk, start at 90% of best split jerk and work up to a new 1RM for the complex WOD: 4 Rounds of 1 minute row for calories 1 minute two arm…

Capacity: Wall Balls 30 Wall Balls for time Rx 20/14, Rx+ 30/20 Weightlifting: Strict Press E2MOM 12 minutes work up to a new 1rm strict press @ 85% WOD: *20 minute cap* 21-18-15-12-9-6-3 Russian Kettlebell swing 32/24 kg Box Jump 24/20

Cardio Capacity: For Time 30 CAL ROW Weightlifting: Deadlift E2MOM 12 minutes Even minute: 1 DL at 90% of 1 rm *increase weight if you are feeling strong* Odd minute: One rope climb on alernate minute AMRAP: 20 Minutes 21 Wall ball shots 20/14 lb 10/10′ 15 Burpees 9 Toe-to-bar RX+: Chest to bar pull…

Merry Christmas! Enjoy the day with your loved ones!

CORE STRENGTH: Ab Mat Max Ab Mat sit ups in 1 minute Weightlifting: Back Squat E2MOM 14 minutes 3 Back Squats at 83% WOD: 3 minutes on and 1 minute rest, “CHIEF” STYLE 5 Rounds 9 Air Squats 6 Power Cleans 135/95 lb 3 Hand Stand Push Ups *sub heavy dumbell press or pike handstand…