SKILL WORK
Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max unbroken double-unders
RX
7 sets for load:
6 back-rack reverse lunges (3/leg)
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
10 back-rack reverse lunges (5/leg)
SKILL WORK
Pre-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.
RX
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout:
EMOM 8:
1 deadlift
– Build to a heavy single.
RX
AMRAP 8:
2 wall walks
2 deadlifts (205/315 lb)
INTERMEDIATE
AMRAP 8:
2 wall walks
2 deadlifts (125/185 lb)
BEGINNER
AMRAP 8:
2 inch worms + push-up
2 deadlifts (55/75 lb)
RX
For time:
30-25-20-15-10:
GHD sit-ups
100-80-60-40-20:
Double-unders
INTERMEDIATE
For time:
30-25-20-15-10:
GHD sit-ups (to parallel)
Double-unders
BEGINNER
For time:
30-25-20-15-10:
Sit-ups
Single-unders
SKILL WORK
Post-workout:
Accumulate:
50 back extensions
PLEASE NOTE THE FOLLOWING CHANGES TO OUR SCHEDULE DURING THE HOLIDAY BREAK:
This week: M-CLOSED, T-W-H 8:30am, 5pm-6pm and 6pm-7pm. F-10am ONLY
Monday January 2, 2023, BACK TO WORK. We will get after 2023 like a CrossFitter goes after an AMRAP!
Considering the travel advisories in effect today, we are cancelling the 10:00am WOD. Please be safe and have a very Merry Christmas! See you next week!
“Randy”
RX
For time:
75 power snatch (55/75 lb)
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
75 power snatch (35/45 lb)
SKILL WORK
Post-workout:
EMOM 8:
1 power snatch
– Build to a heavy single.
RX
5 x 2:00 rounds for reps:
18/25 calorie row
Max double-unders
– Rest 2:00 between sets
INTERMEDIATE
5 x 2:00 rounds for reps:
13/18 calorie row
Max double-unders
– Rest 2:00 between sets
BEGINNER
5 x 2:00 rounds for reps:
7/10 calorie row
Max single-unders
– Rest 2:00 between sets
SKILL WORK
Post-workout:
Accumulate:
100 hollow rocks
– Every time you break perform 25 sit-ups.
RX
For time:
15 DB burpee box overs (35/50 lb) (20/24 in)
15 deadlifts (205/315 lb)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
INTERMEDIATE
For time:
15 DB burpee box overs (20/35 lb) (20 in)
15 deadlifts (125/185 lb)
15 overhead squats (75/115 lbs)
15 jumping ring muscle-ups
– Use two DBs for the DB burpee box overs
BEGINNER
For time:
15 DB burpee box overs (10/15 lb) (12/20 in)
15 deadlifts (75/115 lb)
15 overhead squats (35/45 lbs)
15 low-ring muscle-ups
– Use two DBs for the DB burpee box overs
SKILL WORK
Pre-workout:
4 sets:
10 shoulder presses
RX
AMRAP 12:
50-ft. handstand walk
20 toes-to-bar
10 push jerks (105/155 lb)
INTERMEDIATE
AMRAP 12:
30 shoulder taps
10 toes-to-bar
10 push jerks (75/115 lb)
BEGINNER
AMRAP 12:
50-ft. bear crawl
10 hanging knee raises
10 push press (35/45 lb)
PLEASE NOTE THE FOLLOWING CHANGES TO OUR SCHEDULE DURING THE HOLIDAY BREAK:
This week: M-T-W stay the same. H-Morning stays the same, Evening, 6pm ONLY. F-10am ONLY for the 12 Days of CrossFit Christmas!
Next week: M-CLOSED, T-W-H 8:30am, 5pm-6pm and 6pm-7pm. F-10am ONLY
Monday January 2, 2023, BACK TO WORK. We will get after 2023 like DEVGRU went after UBL!
RX
For time:
150-ft DB walking lunges (35/50 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
INTERMEDIATE
For time:
150-ft DB walking lunges (20/35 lb)
50 alternating DB hang snatches
150-ft DB walking lunges
50 single-arm DB hang power cleans
150-ft DB walking lunges
50 lateral hops over DB
150-ft DB walking lunges
50 single-arm DB deadlift
– Use a single DB for all weighted movements.
BEGINNER
For time:
100-ft DB walking lunges (10/15 lb)
30 alternating DB hang snatches
100-ft DB walking lunges
30 single-arm DB hang power cleans
100-ft DB walking lunges
30 lateral hops over DB
100-ft DB walking lunges
30 single-arm DB deadlift
– Use a single DB for all weighted movements.
RX
5 sets for load:
5 back squats
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Pre-workout:
5 rounds for load with a partner:
100-ft single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.
RX
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
INTERMEDIATE
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft/8-m.
BEGINNER
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m
RX
AMRAP 10:
12 DB box step-ups (25/35 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
INTERMEDIATE
AMRAP 10:
12 DB box step-ups (15/25 lb) (20 in)
12 DB deadlifts
100-ft DB farmers carry
BEGINNER
AMRAP 10:
12 box step-ups (12/20 in)
12 DB deadlifts (10/15 lb)
100-ft DB farmers carry
SKILL WORK
Post-workout:
Accumulate:
50 DB push-up + renegade rows
– One rep = 1 push-up + 1 renegade row.
RX
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
INTERMEDIATE
For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
BEGINNER
For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.
SKILL WORK
Post-workout:
For time:
Max hang from pull-up bar
RX
AMRAP 8:
400/500-m C2 bike
8 push presses (105/155 lb)
INTERMEDIATE
AMRAP 8:
400/500-m C2 bike
8 push presses (75/115 lb)
BEGINNER
AMRAP 8 min:
200/250-m C2 bike
8 push presses (35/45 lb)
SKILL WORK
On a 10:00 clock for load:
Build to a heavy 2 rep push press
“FIGHT GONE BAD!”
RX
3 rounds for reps:
1:00 wall-ball shot (14/20 lb)(9/10 ft)
1:00 push press (55/75 lb)
1:00 box jump (20 in)
1:00 sumo deadlift high pull (55/75 lb)
1:00 row for calories
– Rest 1:00 between rounds.
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 push press (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 sumo deadlift high pull (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
RX
7 sets for load:
3 squat snatches
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 power snatch + overhead squat
SKILL WORK
Post-workout:
AMRAP 1:
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.
RX
Every 3:00 for 6 sets:
400/500-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
Every 3:00 for 6 sets:
200/250-m row
SKILL WORK
Post-workout:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.
SKILL WORK
Pre-workout:
Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.
RX
For time:
30-20-10:
Lateral burpees over bar
Front squats (65/95 lb)
INTERMEDIATE
For time:
30-20-10:
Lateral burpees over bar
Front squats (55/75 lb)
BEGINNER
For time:
20-15-10:
Lateral burpees over bar
Front squats (35/45 lb)