## WOD (Workout of the day) Blog:

On the 2 minutes for 10 rounds, 2 BJ at 40"/32" and 1 Full snatch at increasing loads.

A: 15 rounds for time of

3 HSPU, 2MU, 12 deadlifts at 185/125

A: 9 mins on 2 minutes off x 2.

Round 1 - 1500 m row AMRAP 5 power cleans and 5 jerks at 155.

Round 2 - AMRAP 10 Bar hop burpees, 20 air squats, 10 C2B

1min on 30 sec rest X5 rounds per couplet.

Rest 3 minutes switch couplet and repeat 1min on 30 sec off. Three couplets in total.

1st. 15 WB + AMRAP WB sit-ups.

2nd. 16 DB snatch 50/35 AMRAP + Burpees.

3. 30 DU + AMRAP T2B.

In total you get 15 minutes of training.

With only one partner working at a time get through this as often as possible.

22 min AMRAP

10 power snatch at 115/85

10 pull ups

10 front squats 115/85

10 push ups

30-20-10-10-20-30 of DB snatch 50/35 and box jump overs at 24/20

Rowing intervals - on the four minutes for 7 rounds - row 400m. Score is the aggregate of your worst and best rounds.

On the two minutes for 10 rounds at increasing loads - 2 hang cleans, 2 front squats, 2 jerks.

7 minutes on -

AMRAP Row 21 calories + 7 HSPU rest 2 minutes

then 7 minutes of 14 thrusters 95/65 and 14 T2B.

6 mins on 2 minutes off x 3.

AMRAP - 28 WB, 14 burpees, 7 MU.

3 min on 90 seconds off x 5. AMRAP - 10 Push press at 135, 12 C2B, 14 Deadlifts, 16 pistols (8 per leg)

12 minute EMOM of - 1 full snatch (155/105), 3 power clean and jerks at 155/105, 30 DU.

2RFT 40 calorie row, 40 T2B, 40 OHS at 95/65

60 seconds of work followed by 120 seconds of rest for 10 rounds - 14KBS 2/1.5, 14 push ups, AMRAP squats

7 minutes of full clean and jerks at 225/155!

A: 8 minutes on - Row 1000m + AMRAP man makers 40/25 rest 2 minutes then 8 minutes on 200 DU + AMRAP (2 strict MU + 4 strict HSPU + 14 air squats). Score = 3 reps for each manmaker and 3 reps for each gymnatsic triplet completed one for each the MU, HSPU, and squat.

A: 5 mins on 2mins off, then 4 mins on 2 minutes off, 3 minutes on 2 minutes off, finish with 2 minutes. Total training time is 14 minutes. During that time see if you can complete the following WOD - 60 WB, 20 C2B, 10 bar hop burpees, 10 squat clean thrusters at 185/125. Note the WB drop by 15 every round, everything else remains the same. If you do finish you get extra rest. Score is total reps.

Recover, we go hard tomorrow.

21-15-9-6-3

of strict HSPU, front squats at 195/125, and bar hop burpees

45 seconds of work followed by 90 seconds of rest for 16 rounds -

Odd rounds 10 thrusters AMRAP C2B,

even rounds SDHP AMRAP burpees (95/65)

For time:

12 MU, 60 WB, 180 DU, 60 WB, 12 MU

A: 4 mins on 2 mins off X 4 cycles -

AMRAP 5 power clean + 5 jerks + 2 Round of Cindy (155/105).

This WOD is performed as the song would go,on the first day of Christmas my CossFit gave to me... (1 snatch, on the second day of Christmas my CrossFit gave to me 2 pistols and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Box Jumps, 2 pistols, 1 snatch..... alll the way to 12 Man Makers and down)

1. Snatches 135/95

2. Pistols

3. Box Jumps 36/28.

4. Pwr Cleans 135/95

5. Jerks 135/95

6. KBS 2/1.5

7. Push Ups

8. Jumping Lunges

9. Pull Ups

10. Wall Balls

11. Toes To Bar

12. Man Makers 40/25

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells/ ladies 35lbs

On the 5:30 minutes row 600m x 6 cycles

On the 2 minutes for 10 rounds 1 clean pull +1 power clean +1 full clean + 1 jerk. Go up in load after high quality successful attempts.