Saturday, 1-2 WOD

For Time:
-Run 400m
-20 Tire Flips
-Run 400m
-40 Sledgehammers
-Run 400m
-50 Overhead Squats with an MB, 20/14lb
-Run 400m
-210’ of Bear Crawl
-Run 400m
-210’ of Walking Lunges with plate overhead, 45/35lb
-Run 400m
Transition: smaller tires, less wt
Scaled: Run 200s, and do 1/2 reps
Competition: wear a 20/14lb vest
Time Cap: 35 Min.
Cash Out: Mobility WOD

Thursday, 12-31 WOD

Strength:
Shoulder Press, for wt. 
3-3-3-3-3
Endurance:
12 Min. AMRAP:
-5 Handstand Push Ups
-10 Power Snatch, 75/55lb
-15 Box Jump, 24/20”
Transition: Modify HSPU, less wt, less ht
Scaled: 7 Min. AMRAP
Competition: 4” deficit, 95/65lb, 30/24”
50+: 55/35lb, 1 Ab Mat on HSPU, 20/18”
Cash Out: Mobility WOD

Wednesday, 12-30 WOD

Technique:
Full Clean and Split Jerk @ 85% of 1RM, with 90 sec rest
2-2-2-2-2-2
Endurance:
For Time: 21-15-9
-Thrusters, 95/65lb
-Toes to Bar
-KB Swings, 70/53lb
Transition: less wt
Scaled: 12-9-6
Competition: 135/95lb
50+: 75/55lb, KB-53/35lb

Time Cap: 25 Min.

Tuesday, 12-29 WOD

Strength:
Front Squat, for wt.
3-3-3-3-3
Endurance:
7RFT:
-1 Rope Climb
-20 Double Unders
-10 Burpees
Transition: 7 Pull Ups for each Rope climb
Scaled: 5RFT

Cash Out: Mobility WOD

Monday, 12-28 WOD

Technique:
Full Snatch @ 85% of 1RM, with 90 sec rest
2-2-2-2-2-2
Endurance:
3RFT:
-Run 800m
-12 Deadlift, 225/150lb
-25 Wall Ball, 20/14lb
Transition: less wt
Scaled: 1/2 of all
Competition: DL- 275/175lb, WB-30/20lb
50+:DL- 185/125lb, WB- 16/10lb

Time Cap: 30 Min.

Saturday, 12/26 WOD

Strength:
For Reps: 
-Back Squat 50% of your 1RM
Rest 3 Min
-Repeat
Endurance
For Time: 
-Row 100 Cal 
-100 Battle Rope
-100 Double Unders
Transition: 2 hands on 1 rope end, single unders x 3
Scaled: 1/2
50+: 2 hands on 1 rope
Time Cap: 20 Min.
Cash Out: Mobility WOD

Friday, 12/25

Closed, Go Eat!

Thursday, 12/24 WOD "12 Days of CrossFit"

12 Days of CrossFit:
In the order of the song: 1, 2-1, 3-2-1, 4-3-2-1, etc. do:
-1 Overhead Squat, 95/65lb
-2 Thrusters, 95/65lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb
-6 KB Swings, 70/53lb
-7 GHD Sit Ups
-8 Sumo Dead Lift High Pull, 95/65lb
-9 Push Ups
-10 Jumping Lunges
-11Russian Twists, 20/14lb
-12 Alternating Pistols
Transition: less wt, banded pull ups, ab mat, air squats x 4 instead of pistols
Competition: 135/95lb, WB/RT-30/20lb, 
50+: 75/55lb, WB/RT-16/10lb

Wednesday, 12/23 WOD

Technique:
Complete Complex every 90 sec for 7 rounds, @70% of 1RM Full Clean:
-Clean Pull + Power Clean + 2 Front Squat + Full Clean
Endurance:
For Time:
21-15-9
-Push Press, 95/65lb
-Box Jump, 24/20”
Transition: less wt., less ht.
Scaled: 15-12-9
Competition: 135/95lb, BJ-30/24”
50+: 75/55lb, 20/18”
Time Cap: 10 Min.
Cash Out: Mobility WOD

Tuesday, 12/22 WOD

Strength:
For Reps:
-Deadlift, Touch and Go 50% of your 1RM
-Rest 3 Min.
-Repeat
Endurance:
10 Min. AMRAP:
-7 Handstand Push Ups
-10 Toes to Bar
-25 Double Unders
Transition: Modify HSPU, Knee Raises, Single Unders x 2
Competition: Deficit HSPU 4”
Scaled: 6 Min AMRAP
Cash Out: Mobility WOD

Monday, 12/21 WOD "Nasty Girls"

Technique:
Complete Complex every 90 sec for 7 rounds, @70% of 1RM Full Snatch:
-Snatch High Pull + Hanging Power Snatch + 2 Overhead Squat + Full Snatch
Endurance:
“Nasty Girls”
3RFT:
-50 Air Squats
-7 Muscle Ups
-10 Hanging Power Cleans, 135/95
Transition: Modify Muscle Ups, less wt.
Scaled: 2RFT
Competition: 50 Pistols (alternating), HPC-175/115lb
50+: HPC- 95/65lb, 15 Pull Ups instead of MU

Saturday, 12-19 WOD

4 RFT:
-Run 800m
-15 Dumbbell Snatch on Right, 50/35lb
-15 Dumbbell Snatch on Left, 50/35lb
-15 Burpees
Transition: less wt.
Scaled: 2RFT
Competition: 70/53lb KB Snatch
Time Cap: 35 Min.

Cash Out: Mobility WOD

Friday, 12-18 WOD

Strength:
-For Reps, Do Unbroken Ring Dips
Rest 3 Min.
-Repeat
Post Total, If you can’t do Dips, do same with Push Ups (not hand release)
Endurance
16 Rounds of Tabata (alternating)
-Double Unders
-Jumping Lunges
Transition: Single Unders, Jumping Squats
Post lowest round of each.

Cash Out: Mobility WOD

Thursday, 12-17 WOD

Technique:
-15 Min. to Achieve 90% of your 1RM Clean and Jerk (any kind)
Strength:
@60% of your 1RM Clean, do:
-10 Unbroken Hanging Power Clean
Rest 3 Min.
-20 Unbroken Hanging Power Clean
Endurance
For Time:
-Row 50 Cal
-50 GHD Sit Ups
-50 Pull Ups
Transition: Ab Mat, Banded Pull Ups
Scaled: 25 of each
Competition: Chest to Bar

Time Cap: 20 Min.

Wednesday, 12-16 WOD

Strength: For Wt.
Front Squat/Back Squat without rest between:
3/7-3/7-3/7
Rest as needed between sets.
Endurance:
7RFT:
-10 Wall Ball, 20/14lb
-10 Box Jump, 24/20”
-10 Russian KB Swings, 70/53lb
Transition: less ht, less wt
Scaled: 4RFT
Competition: WB-30/20lb, BJ-30/24”

Time Cap: 20 Min.

Tuesday, 12-15 WOD

Strength:
@ 60% of your 1RM Jerk, do:
-Push Press Unbroken for Reps 
You may rest as needed as long as you still have the bar between shoulders and overhead.
Rest 3 Min.
-Repeat
Post Total
Endurance:
8RFT:
-2 Rope Climb
-200m Run
Transition: Modify Rope Climb
Scaled: 5RFT
Time Cap: 20 Min.

Cash Out: Mobility WOD

Monday, 12-14 WOD

Technique:
-15 Min. to Achieve 90% of your 1RM Snatch (any kind)
Strength:
@60% of your 1RM  Snatch, do:
-10 Unbroken Hanging Power Snatch
Rest 3 Min.
-20 Unbroken Hanging Power Snatch
Endurance:
16 Rounds of Tabata (alternating)
-Overhead Squat, 45/35lb
-Knees to Elbows
Post your lowest round for each.

Transition: Knee Raises, less wt.

Saturday 12-12 "Baby WOD"

Partner BABY WOD:

3 Rounds for time: (3 Trimesters of bliss - 40 weeks of joy... or the storm before the rainbow!)

40 Medball partner sit-ups
40 Partner wallball
4 lengths of sled push
4 lengths of walking lunges with medball over head
200m. run with medball

*The medicine ball (baby) must not touch the floor.  If you drop it or set it down, you each do 5 penalty burpees.
*If you are one of the pregos, you don't have to carry the medball since you already have your baby tagging along!

After the WOD we will be heading to Tin Lizzies at 11:15 for lunch!

Male/male: 20lb ball
male/female: 14lb
female/female: 14lb



Friday, 12-11 WOD "CF Open 15.5"

Strength:
Shoulder Press 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF Open 15.5
For Time: 27-21-15-9 of:
-Row (Calories)
-Thrusters, 95/65lb
Transition: less wt.
Scaled: Start at 21
50+: 65/45lb
Cash Out: Mobility WOD

Thursday, 12-10 WOD "CF Open 12.3"

Technique:
1 Complex every 90 sec. for 6 Rounds of:
1 Power Clean + 2 Front Squat + 1 Hanging Squat Clean 
1 Split Jerk @ 60% of 1RM
Endurance: CF Open 12.3
18 Min. AMREP:
-15 Box Jump, 24/20”
-12 Push Press, 115/75lb
-9 Toes to Bar
Transition: knee raises, less wt., less ht.
50+: BJ-20”/20” (can step up), PP-95/55lb

Wednesday, 12-9 WOD

Strength:
Overhead Squat 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance:
3RFT:
-Run 400m
-30 Kettlebell Swings, 53/35lb
-30 Push Ups
Transition: less wt, 
Scaled: 2RFT
50+: KB 35/25lb
Time Cap: 25 Min.

Tuesday 12-8 WOD "CF Open 15.4"

Strength:
Back Squat 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF OPEN 15.4
8 Min. AMREP:
-3 Handstand Push Ups
-3 Cleans (power or squat), 185/125lb
-6 HSPU
-3 Cleans
-9 HSPU
-3 Cleans
and on.
Transition: Modify HSPU, less wt. 
50+: Push Press instead of HSPU, wt on bar 115/75lb
Cash Out: Mobility WOD

Monday 12-7 WOD "CF Open 15.3 and 13.3

Technique:
1 Complex every 90 sec. for 6 Rounds of:
1 Power Snatch + 2 Snatch Balance + 1 Hanging Squat Snatch
at 60% of 1RM Full Snatch.
Strength:
Deadlift 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF Open 15.3 and 13.3
14 Min. AMREP:
-7 Muscle Ups
-50 Wall Ball, 20lb to 10’/14lb to 9’
-100 Double Unders
Transition: Single Unders x 2, 2/1 Pull Ups and Ring Dips, less wt.
50+: Reverse order, WB-20lb to 9’/10lb to 9’