Wednesday's WOD (5 pm only)

Five rounds for time of:
10 Front squats @ 50% of 1RM and pulled from the floor
30 sit-ups

Every minute on the minute for 16 minutes of:
Odd Minutes: 7 Hang Power Snatch @ light weight
Even Minutes: 7 Kettle Bell Swings @ medium weight

Monday's WOD (9:15 am only)

For time:
50 Medicine ball cleans
5 Rope climbs
40 Medicine ball cleans
4 Rope climbs
30 Medicine ball cleans
3 Rope climbs
20 Medicine ball cleans
2 Rope climbs
10 Medicine ball cleans
1 Rope climbs

Death By Handstand Push-ups

Saturday's WOD

"The 12 Days of CrossFit"

For time, singing the song in your head for reps and rounds of:

12 Kettlebells swinging (2/1.5 pd)
11 Knees to elbows
10 Box jump burpees (24/20)
9 Abmat sit-ups
8 Kipping pull-ups
7 Turkish get-ups (35/20)
6 Wallballs tossing
5 Dips on rings
4 Handstand pushups
3 Power cleans (95/65)
2 Front squats (95/65)
and a Sumo-deadlift highpull (95/65)

Go ahead and sing it…

The details... Each of the 12 rounds of the WOD will be:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,2,1

Holiday Schedule

Monday 12/24 the only class is at 9:15am.
Tuesday 12/25 Christmas; the box is closed.
Wednesday 12/26 the only class is at 5:00pm.
Thursday 12/27 Normal Class Schedule Resumes.

Monday 12/31 the only class is at 9:15am.
Tuesday 1/1 New Years Day; the only class is at 9:00am.
Wednesday 1/2 Normal Class Schedule Resumes.

Friday's WOD

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Thursday's WOD

As many rounds as possible in 12 minutes of:
2 Wall walks
4 Forward rolls
6 L-Pullups

Zercher squats 4x4 (4 work sets of 4 reps)

Wednesday's WOD

4 rounds for time of:
100m Shuttle sprint
20 Dumbell Snatch (very heavy)

Shoulder press 2-2-2-2-2-2-2-2-2-2
Every minute, on the minute, increasing load each set.