- RX -
For reps:
Tabata box jump (20/16 in)
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
- INTERMEDIATE -
Same as RX
- BEGINNER -
For reps:
Tabata box step-up (20/16 in)
Tabata seated leg raise
Tabata plank hold
Tabata sit-up
Tabata lunge
Skill Work
5 Sets:
:30 max chest-to-bar pull-ups
- rest :30
- RX -
For load:
Push press
7 sets x 3 reps
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
- RX -
3 rounds for time of:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups
- INTERMEDIATE -
3 rounds for time of:
1:30 double-unders
50 DB snatches (35/20 lb)
15 pull-ups
- BEGINNER -
3 rounds for time of:
100 single-unders
50 DB snatches (20/10 lb)
15 jumping pull-ups
Pre-workout:
On a 10:00 Clock:
Build to a heavy power clean + front squat.
- RX -
For time:
27-21-15
Back squats (165/110 lb)
Handstand push-ups
- INTERMEDIATE -
For time:
27-21-15
Back squats (135/95 lb)
15-12-9
Handstand push-ups
- BEGINNER -
For time:
27-21-15
Back squats (95/65 lb)
DB strict press
Pre-workout:
EMOM 8:
4 box step overs
4 box jump
4 box jump over
-RX-
AMRAP 5:
1 squat clean (165/110 lb)
1 jerk
- INTERMEDIATE -
AMRAP 5:
1 squat clean (135/95 lb)
1 jerk
- BEGINNER -
AMRAP 5:
1 squat clean (95/65 lb)
1 jerk
Pre-workout:
8 sets:
:20 double-unders
- rest :10
- RX -
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
- Row, bike, ski, or run
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Pre-Workout:
On a 3:00 clock:
1:00 max burpees-to-target
then...
2:00 max single-leg squats
- RX -
4 rounds for time:
400-m run
30 hip extensions
- INTERMEDIATE -
4 rounds for time:
400-m run
20 hip extensions
- BEGINNER -
4 rounds for time:
200-m run
20 good mornings
- RX -
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
then...
For time:
2,000/1,600-m row
- INTERMEDIATE -
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump
then...
For time:
2,000/1,600-m row
- BEGINNER -
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump
then...
For time:
1,200/800-m row
- RX -
For load:
1-rep max back squat
1-rep max strict press
1-rep deadlift
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Pre-Workout:
5 sets for load:
4 hang power cleans
- RX -
3 rounds for time:
7 strict muscle-ups
10 hang power cleans (185/125 lb)
- INTERMEDIATE -
3 rounds for time:
1:00 strict muscle-ups
10 hang power cleans (135/95 lb)
- BEGINNER -
3 rounds for time:
7 strict pull-ups
10 hang power cleans (75/55 lb)
12 Days of CrossFit Christmas
Pre-Workout:
EMOM 6:
3 high box jumps
“Half Collin”
- RX -
3 rounds for time:
400-m sandbag carry (50/35 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)
- INTERMEDIATE -
3 rounds for time:
400-m sandbag carry (30/20 lb)
12 push presses (95/65 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (75/55 lb)
- BEGINNER -
3 rounds for time:
400-m run
12 push presses (65/45 lb)
12 box jumps (20/14 in)
12 sumo deadlift high pulls
Pre-Workout:
5 sets for load:
3 deadlifts
- RX -
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (15 ft)
- INTERMEDIATE -
AMRAP 10:
15 wall balls (14/10 lb) (10 ft/9 ft)
1 rope climb (10 ft)
- BEGINNER -
AMRAP 10:
15 wall balls (10/8 lb) (10 ft/9 ft)
3 strict chin-ups
Pre-Workout:
6 sets:
6 single-arm KB front squats
- Alternate arms each set.
- RX -
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
- INTERMEDIATE -
For time:
1,200-m run
63 KB swings (35/26 lb)
24 pull-ups
800-m run
42 KB swings
16 pull-ups
400-m run
21 KB swings
8 pull-ups
- BEGINNER -
For time:
800-m run
42 KB swings (26/18 lb)
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups
Pre-Workout
On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.
“Laura”
- RX -
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
- Alternate work and rest with a partner.
- INTERMEDIATE -
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (125/85#)
- Alternate work and rest with a partner.
- BEGINNER -
AMRAP 21:
30/21 Calorie Row
20 Burpees
10 Power Cleans (65/45#)
- Alternate work and rest with a partner.
Pre-Workout:
On a 6:00 Clock:
2:00 Max Double Unders
then..
4:00 Max Distance Handstand Walk
- RX -
5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (50/35#)
- INTERMEDIATE -
5 Rounds For Time With a Partner:
50 Double Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (35/25#)
- BEGINNER -
5 Rounds For Time With a Partner:
50 Single Unders (each)
50-ft. Single-Arm Overhead Walking Lunge (25/15#)