Dec
14

Thursday December 14, 2017

3-9-15-21-15-9-3
Deadlifts 205/145
Box Jumps

Rest

1 Mile Run

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
13

Wednesday December 13, 2017

10 Min EMOM
Hang Snatch + Snatch
5 Minutes to Max Out

Core:
4 Minutes
Max Sit-ups
EMOM 10 V-Ups (start with v-ups)

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
12

Tuesday December 12, 2017

3RFT
500m Row
25 Right Arm Push Press 50/35
25 Left Arm Push Press
25 TTB

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
10

Monday December 11, 2017

Back Squats
5,4,3,2,2,1,1

12 Min AMRAP
30 Wallballs
30 KBS 24kg/16kg

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
08

Friday December 8, 2017

4RFT
400m Run
30 Push Press 65/45
20 Jumping Chest to Bar Pull-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
07

Thursday December 7, 2017

CrossFit Open Workout 17.1

10 Dumbbell Snatches, 50/35
15 Burpee Box Jump-Overs, 24″/20″

20 Dumbbell Snatches
15 Burpee Box Jump-Overs

30 Dumbbell Snatches
15 Burpee Box Jump-Overs

40 Dumbbell Snatches
15 Burpee Box Jump-Overs

50 Dumbbell Snatches
15 Burpee Box Jump-Overs

20 Minute Time Cap

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
06

Wednesday December 6, 2017

Strict Press
5×2

10 Mins
2000m Row
Max Wallballs in time remaining

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
05

Tuesday December 5, 2017

“Mary”
20 Min AMRAP
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
04

Monday December 4, 2017

20 Minutes to work on Squat Clean + Split Jerk

Cleaning Up Annie
50-40-30-20-10
Double Unders & Sit-ups
5-4-3-2-1
Power Clean 185/135

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Dec
01

Friday December 1, 2017

12 Days of Christmas

1. Power Clean 95/65
2. Push Press 95/65
3. Front Squats 95/65
4. TTB
5. Box Jumps
6. KBS 24kg/20kg
7. Deadlifts 95/65
8. Wall balls
9. Hollow Rockers
10. Hip Thrusters 95/65
11. KB Russian Twist 24kg/20kg
12. Inch Worm

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to