Saturday:211224

CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20

Friday-201224

CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part

Thursday-191224

CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H

Wednesday-181224

CrossFit W.O.D: Strength: Every 2 min x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 8 Round For Time 10 Dual DBs Squat (#22.5/15x2) 15 V-ups 30 D.U

Tuesday-171224

CrossFit W.O.D: Skill: kipping Handstand Push Up 15 Min Work *Advance find RM1 deficit Handstand Push Up or Strict Handstand Push Up Metcon: 21-15-9 Rep of: OverHead Squat (#43/30) Burpee Box Jump Over -1 min rest- 9-15-21 Rep of: Thruster (#43/30) Push up Endurance: 35 Min

Monday-161224

CrossFit W.O.D: Strength: Floor Press 6-6-5-5-3-3 Metcon: 18 Min AMRAP Of: 3-6-9-12….300 KB Russian Swing(#32/24) Toes To Bar Box Jump Over Endurance: 6 Round For Time: 400 M Run 21 Goblet Lunge (#16/12) 18 KB Swing (#16/12) 15 Jump Squat 12 Alt. Devil

Sunday- 151224

CrossFit W.O.D: Strength: Deficit Deadlift 15 min build up to 5 rep heavy Metcon: 5 Round For Time 2 Wall Walk 4 Hang Clean (70/45) 20 D.U

Saturday - 141224

CrossFit W.O.D: Strength: Bent Over Row (With KB/DB) Each Arm 6-6-6-5-5-5 + 15-20 Hollow Rock Metcon: 15 Min EMOM For max reps: 1- KB Swing (32/24) 2- D.U 3- V-ups 4- Sandbag Clean (75/45) 5- Rest

Friday - 131224

CrossFit W.O.D: Strength: 4-5 Super Sets 5 Sumo Deadlift + 15-30 Sec Arch Hold (if you can with plate) Metcon: For Time: BUY IN-100 D.U 4 Rounds For Time: 10 Burpee Pull ups 5 Devil Press (#22.5/15 x 2) BUY OUT-100 D.U Weightlifting: Part 1:

Thursday - 121224

CrossFit W.O.D: Strength: 14min build up to an RM2 Squat Snatch Metcon: Every 3 Min for 5 Rounds of: 10 HSPU 15 DB Front Squats (#22.5/15,x2) Max Situps until 2:30 Endurance: 20 min AMRAP of: 400m Run 15 Wallballs (#10/6) 15 Overhead Medball

Wednesday - 111224

CrossFit W.O.D: Strength: 12 min find heavy complex 1 Clean 1 Front Squat 1 Hang Clean 1 Jerk Metcon: 20 Min AMRAP of: 15 Deadlift (80/50) 15 Pull Ups 15 Jump Lunges 200 m' Run

Tuesday - 101224

CrossFit W.O.D: Strength: 5 Sets: 3-2-2-1-1 Weighted Chin Up + 6/6 KBs Gorilla Row Metcon: for time 800 M Run 50 Wall Ball (#10/6) 30 Step Up Over (#22.5/15,x2) 10 Bar Muscle Up Endurance: 16 Min AMRAP of: 100 D.U 15 Ground to

Monday - 091224

CrossFit W.O.D: Strength: Push Jerk Every 2.5 min x 6 sets : 3-3-3-2-2-2 Metcon: 10-9-8-7-6...1 Rep of: Hang Clusters (#43/30) Burpees over bar Endurance: 42 min EMOM of: 1- Burpees to target 2- KB Sumo Deadlift High Pull (#24/16) 3- Cal row/Bike 4- KB

Sunday - 081224

CrossFit W.O.D: Strength: Front Squat 1.5 4-4-4-3-3-3 Metcon: 8 Rounds For Time: 8 Box jump overs 4 Push press (#60/40)

Saturday - 071224

CrossFit WOD: Skill: Rope Jump Practice 15 Min work your skill single under/double under/crossover Metcon: 3 Rounds of: 2 Min AMRAP: 10 G.T.O.H (#20/15,x1) 15 Plate Sit-ups -30 Sec' Rest- 2 Min AMRAP: 5 C2B pull-ups 15 Jump squat -30 Sec'

Friday - 061224

CrossFit WOD: Strength: 12 Min find heavy complex: 1 Hang Power Snatch 1 Low Hang P. Snatch 1 Power Snatch Metcon: For Time: 50-40-30-20-10 DB Snatch (22.5/15,x1) Sit-ups *10 Burpee over DB after each round Weightlifting: Part 1: 5 Sets: Muscle Snatch High Hang Snatch (pause 2

Thursday- 051224

CrossFit WOD: Strength: Romanian Deadlift 8-8-8-5-5-5 + 30 Sec box/ring support hold Metcon: AMRAP in 15 min of: 250/200m Row 15 KB Overhead Lunges (#32/24x1) 60 Double Unders 15 KB Sumo-Deadlift High Pulls (#32/24x1) Endurance: AMRAP in 40 min of: 40 Medball Situps (#10/6) 30 Wallballs

Wednesday- 041224

CrossFit WOD: Strength: 5 Set of: 8 Pendlay Rows + 5 Weighted Ring Dips Metcon: For time: 150 Air-Squats 120 Situps 90 Pushups 60 Toes-to-bar 30 Burpees

Tuesday - 031224

CrossFit WOD: Strength: 15 Min build heavy complex of: 1 Clean pull 1 Squat clean 1 Hang squat clean Metcon 4 Round for time: 200 M' run 15 Box jump 15/12 Cal bike/row 15 KB swing (#24/16,x1) Endurance: 10 Round for time: 200 M'

Monday - 021224

CrossFit WOD: Strength: Back Squat Every 3 min x 4 sets: 3-3-3-3 Metcon AMRAP in 12 min of: 6 Devil Press (#22.5/15,x2) 12 Pull Up 18 V-Ups Endurance: Every 6 Min X 7 Round's: 500/400 M' Row 20 Box Jump 15 Knee To

Sunday - 011224

CrossFit WOD: Strength: Tempo Strict Press @X333 5-5-3-3-2-2 Metcon: For time: 21-15-9 reps of: Hang Power Clean (#43/30) Front Squat (#43/30) Burpees Over Bar

Saturday - 301124

CrossFit WOD: Strength: E2MOM for 12min: Weighted Pushups 3-3-3-3-3-3 Metcon: 3 Rounds for time: 40m Sandbag Bearhug Carry (#75/45) 40 Situps 40m Sandbag Bearhug Carry 20 Pullups

Friday - 291124

CrossFit WOD: Strength: E3MOM for 15min: Split Jerk 3-3-3-3-3 Metcon: For time: Run 400m Then 21-15-9: Duel KB Russian Swings (#24/16,x2) Duel KB Front Rack Lunges Then Run 400m Weightlifting: Part 1: 5-6 sets: 1 Tall Snatch 1 Drop Snatch 40-50% Part 2: Snatch Deadlift Below the knee

Thursday - 281124

CrossFit WOD: Strength: Front Squat 5-5-5-5 Metcon: For time: 5 Rope Climbs 30 DB Snatch (#22.5/15,x1) 60 DB Situps (#22.5/15,x1) 30 DB Snatch 5 Rope Climbs Endurance: EMOM for 36min: 1 - Jumping Lunges 2 - Cal Bike/Row 3 - Plate G2OH (#15/

Wednesday - 271124

CrossFit WOD: Strength: Weighted Pullups 4-4-4-2-2-2 Metcon: AMRAP in 14min of: 7 Toes-to-bar 7 Hang Power Cleans (#43/30) 7 Toes-to-bar 7 Front Squats

Tuesday - 261124

CrossFit WOD: Strength: Push-Press (touch and go) 5-5-5-5-5 Metcon: 10 Rounds for time: 8 Pushups 6 Box Jumps 4 Deadlifts (#100/70) Endurance: AMRAP in 35min of: Bike 5-10-15-20...+5 Calories 15 DB Deadlifts (#15/8,x2) 10 Burpee Pullups

Monday - 251124

CrossFit WOD: Strength: Tempo Back Squats @40X2 4-4-4-4-4 Metcon: AMRAP in 10min of: 3 Ring Muscle-Ups 3 Hang Squat Cleans (#70/45) 3 Strict HSPU Endurance: For time: Run 800m 100 KB Swings (#16/12) Run 800m 100 Knees-to-elbows Run 800m 100 Burpees Run 800m

Sunday - 241124

CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2) Metcon: 3 Rounds for time: 40 Air-Squats 200m KB Carry (#32/24,x1,any grip) 20 KB SDHP (#32/24)

Saturday - 231124

CrossFit WOD: Strength: Weighted Dips (bars) 5-5-4-4-3-3 Metcon: AMRAP in 7min of: 6 Pullups 9 Wallballs (#10/6) Rest 2min and then: AMRAP in 7min of: 6 KB Swings (#32/24) 9 V-Ups

Friday - 221124

CrossFit WOD: Strength: E2MOM for 14min: High Hang Squat Clean 2-2-2-1-1-1-1 Metcon: For time: 3 Rope Climbs 75 Jump Squats 3 Rope Climbs 50 Pushups 3 Rope Climbs 25 Toes-to-bar 3 Rope Climbs Weightlifting: Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: From Blocks: Snatch Pull Snatch OH

Thursday - 211124

CrossFit WOD: Strength: Strict Press 15min build up to an RM3 Metcon: 5 Rounds for time: 5 Hang Squat Cleans (#60/40) 10 Box Jump Overs Endurance: 10 Rounds for time: Run 200m 20 Pushups Run 200m 10 Toes-to-bar

Wednesday - 201124

CrossFit WOD: Strength: Front Squat 3-3-3-3-3 Metcon: For time: 100 Double Unders 25 HSPU 50 Goblet Squats (#32/24) 25 KB Swings (#32/24) 100 Double Unders