I Burn

Strength / Skill: Turkish Get-ups 2-2-2
Record your heaviest double.
Do one with the right arm and one with the left before going up in weight.

For time:
60 calorie row
40 burpees
20 box jumps 24/20"
20 kettlebell swings 1.5/1 pood
40 pull-ups
60 double-unders

Partner WOD

From CrossFit Invigorate

In teams of 2, for time complete:
Hang Clean 5,000 / 3,000#
Shoulder-to-Overhead 8,000 / 5,000#
Back Squat 11,000 / 8,000#

You and your partner pick a weight and do as many reps x weight that equal the listed lbs. on each movement.

And don't forget, the Progressive Paleo Challenge begins on January 1st! You need a partner for this 30-day challenge. Check your e-mails soon for more info.

AGAIL - "TK"

Skill: Max rep unbroken Double-Unders

REST

"TK"
20 minute AMRAP:
8 Strict Pull-ups
8 Box Jumps 36/30"
12 Kettlebell Swings 2/1.5 pood

Christmas Eve Open Gym

Open Gym 10a - 12p today!

Choo Choo

EMOM for 5 minutes:

Power Snatch + Hang Squat Snatch

REST 5 minutes

For time:

20 Double-unders

5 Squat snatch 135/ 95#

40 Double-unders

4 Squat snatch

60 Double-unders

3 Squat snatch

80 Double-unders

2 Squat snatch

100 Double-unders 

1 Squat snatch

Use the same weight, 135/ 95#,  for the snatches. As always, scale as necessary.

RX+ is 155/105#

"Fight Gone Bad"

3 Rounds for Max Reps of:

1 minute Wall Ball Shots
1 minute Sumo Deadlift High Pulls 75/55#
1 minute Box Jumps 20"
1 minute Push Press 75/55#
1 minute Calorie Row

1 minute REST 

Death by 10m

The endurance interval challenge is back.
On a 10 meter track:
Running, the first minute complete 10 meters.
The second minute complete 20 meters.
The third minute complete 30 meters.
etc. etc.
Until you cannot complete your given number of reps within the minute.

The Other Total

Clean (1 RM)

Bench Press (1 RM)

Overhead Squat (1 RM)

12 minutes at each to find your one rep max. 

Margo

10 rounds for time of:
5 Pull-ups
5 Toes-to-bar
5 HSPU
:30 second handstand hold
5 Box jumps 30/24"
5 Step-ups 30/24"

The Chief

5 cycles of:
3 min. AMRAP:
3 Power Cleans 135/95#
6 Push-ups
9 Air Squats

1 minute Rest between cycles.
No partial rounds counted today.

The Biathlon

Rowing and Darts

In teams of 2 complete for time:
10 rounds of:
250m row

+50m for each miss (outside the triple line, 4 darts)

For each double bulls-eye, all other teams stop and drop for 5 burpees.

The Bon 33

Happy Birthday Bonnie!

For time:
33 Inverted burpees
33 Chest-to-bar pull-ups
33 Calorie row
33 Kettlebell swings 2 pood / 1.5 pood
33 Kettlebell walking lunges
33 Burpees

Open WOD 11.3

Open Workout 11.3
AMRAP in 5 minutes of:
1 Squat Clean 165/110#
1 Jerk 165/110#

REST 10 minutes

3 rounds for time of:
15 Calorie Row
30 Push Press 75/45#

A throwback to 2011

Enduro - Mainsite 140216

AMRAP in 7 minutes of:

5 sub- 1:30/500m pace pulls on the rower
3 Deadlifts 315/205#

cashout of 3 minutes max rep weighted sit-ups.

Clingy

Hang power clean: 5-4-3-2-1 

5 rounds for time of:

5 hang power cleans 135/85#

10 burpees

15 pull-ups 

Optional: 3 rounds of max rep HSPU

Thruster Ladder

Max height box jump. From a standing position with both feet set, establish your maximum height jump and land. 10 minute time cap.

REST

12 minute AMRAP of:
10 Thrusters 45/35#
30 Double-Unders
10 Thrusters 65/45#
30 Double-Unders
10 Thrusters 95/65#
30 Double-Unders
10 Thrusters 115/75#
30 Double-Unders
10 Thrusters 135/95#
30 Double-Unders
Max rep Thrusters at 155/105# with any remaining time.

Score = total reps

Welcome Back Party

IStrength: shoulder press 5-4-3-2-1

Add weight each set to build up to a new 1RM pr. 

For time:

20 alternating dumbbell power snatch

5 rope climbs (15ft.)

20 alternating dumbbell power snatch

4 rope climbs

20 alternating dumbbell power snatch

3 rope climbs

20 alternating dumbbell power snatch

2 rope climbs

20 alternating dumbbell power snatch

1 rope climb

RX

Guys 40lbs. 

Girls 20lbs.

RX+

Guys 53lb kettlebell

Girls 35lb kettlebell 

If you buy a sweatshirt today they are $30! Cyber Monday Special. They drop on Friday.