WOD:

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

WOD:

For Time

200 Meter Row
150 Sit Ups
100 Kettlebell Swings 35/26
es

WOD:

10 Rounds for Time of
15 Deadlifts 135/95
15 Push Ups

WOD:

For Time

500 Singles
50 Air Squats
50 Lunges
400 Singles
40 Air Squats
40 Lunges
300 Singles
30 Air Squats
30 Lunges
200 Singles
20 Air Squats
20 Lunge
100 Singles
10 Air Squats
10 Lunges

WOD:

3 minutes to complete

2-4-6-8-10 reps of
Pull Ups
Handstand Push Ups

3 minutes to complete

2-4-6-8-10 reps of
Hang Power Clean
Box Jumps

3 minutes to complete

2-4-6-8-10 reps of

Front Squats
Shoulder to Overhead

3 minutes to complete

10-8-6-4-2 reps of

Pull Ups
Handstand Push Ups

3 minutes to complete

10-8-6-4-2 reps of

Hang Power Clean
Box Jumps

3 minutes to complete

10-8-6-4-2 reps of

Front Squat
Shoulder to Overhead

If you cannot complete the required work within the 3 minutes continue as an 18 minute AMRAP.

WOD:

“12 Days of CrossFit”

For time:
1 ~*•_ ^%#}\{
2 Thruster
3 Power Clean
4 Deadlifts
5 Burpees
6 Pull-ups
7 Kettlebell Swings, 70/53 lbs
8 Box Jumps, 24 in
9 Ring Rows
10 Push-ups
11 Wall Ball 2-fers
12 400m Run

Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

WOD:

21-18-15-12-9-6-3 reps of
Handstand Push Ups
Toes to Bar

After each round complete 30 Double Unders.

WOD:

12 Rounds for Time of

5 Burpees
7 Wall Ball Shots 20/14
9 Russian Kettlebell Swings 70/53

WOD:

21-15-9 reps of

Hang Power Snatch
Box Jumps 24”
75/55

Then

9-15-21 reps of

Hang Power Clean
Box Jumps 20”
75/55

WOD:

AMRAP 9 minutes

10 Rounds of Cindy
Then
Max *#£#%£

Rest 2 minutes

AMRAP 7 minutes

5 Rounds of Mary
Then
Max ~¥€*<