Barbell Complex:
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
“Blitzen”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (115/85)
“Wunderful”
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
“Control-Alt-Delete”
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Bike
“DelighT”
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
“Bench Warmer”
For Time:
1,000/800 Meter Row
2,000/1,600 Meter Bike
40 Bench Press (135/95)
2,000/1,600 Meter Bike
1,000/800 Meter Row
“Team Marston”
10 Rounds Each:
1 Deadlift (315/220)
10 Toes to Bar
15 Bar Facing Burpees
- Switch After Full Rounds
- 30 Minute Time Cap
“Cannonball”
5 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
“Handle With Care”
On the 5:00 x 6 Rounds:
1,000/800 Meter Bike
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
Strength:
Pausing overhead squat
On the Minute x 10 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
“Grimace”
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
“Barn Burner”
AMRAP 3:
50 Double Unders
21 Bar-Facing Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Bar-Facing Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (185/135)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Bar-Facing Burpees
Max Power Cleans (205/145)
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Row
With a partner
AMRAP 30:
40 Calories Bike
1 Round of “Barbara”
1 Round of “Barbara”
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
No 4:50, 5:30, 6:30 Class
“On to the next one”
AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
20/15 Calorie Row
“Starting Over”
5 Rounds:
15 Step Back Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders
“Fifth Wheel”
AMRAP 5:
7 Rounds of “The Chief” (115/85)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of “The Chief” (135/95)
Max Calorie Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
“Homeward Bound”
AMRAP 20:
20 Burpee Box Jumps (24″/20″)
40/30 Calorie Row
80 Double Unders
Strength:
Snatch Complex
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
“From the Top”
For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Power Snatches (95/65)
On the Minute: 5 Toes to Bar
“Funday”
AMRAP 4 x 5 Rounds:
500/400 Meter Row
15 Double Dumbbell Push Press (50’s/35’s)
Max Burpee Pull-ups
“Hot-N-Ready”
5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches (50/35)
1 Minute Max Front Squats (115/85)
1 Minute Max Calorie Bike
1 Minute Rest
Merry Christmas!
NO CLASSES!
“12 Days of Crossfit”
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24’/20′)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike
“8th Grade”
8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row
“Layover”
5 Rounds For Time:
15/10 Calorie Assault Bike
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans (95/65)
10 Push Jerks (95/65)
Strength:
3 Position Power Snatch
Build to a heavy complex
-Then-
“Isa-Ball”
AMRAP 12:
3 Power Snatches (135/95)
15 Wallballs (20/14)
“Total Whine”
10 Minutes:
Establish Heavy Set of 3 Bench Press
Rest 5 Minutes
8 Minutes:
Max Calorie Bike
Rest 5 Minutes
2 Minutes:
Max Double Unders
“Fire Alarm”
For Time:
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
[1 Round of Bergeron Beep Test]:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Strength:
Deadlift
Build to a heavy 6-4-2
-Then-
“Hot & Bothered”
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)
“Cap and Gown”
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (53/35)
20 Hand Release Push-ups
1,000/800 Meter Bike
“12 Days of Christmas”
(95/65)
1 Deadlift
2 Hang Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Power Snatch
11 Overhead Squats
12 Sumo Deadlift High Pulls
MERRY CHRISTMAS!!
“Eighteen Wheeler”
AMRAP 18:
18/15 Calorie Assault Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
Strength:
Power Clean
Build to a heavy set of 3
“Black and Blue”
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
“Shiplap”
EMOM 20:
1st Minute: Calorie Row
2nd Minute: AbMat Sit-ups
Score is Lowest Row + Lowest Sit-up Round
Today is the beginning of our “12 Days of Christmas Workout Log”
“HarDtop”
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of “DT” (155/105)
“Tread Water”
For Time:
2,000/1,600 Meter Row
150 Double Unders
10 Rounds of “Cindy”
“I Scream, You Scream”
Teams of 2
AMRAP 30:
Partner 1: Max Calorie Assault Bike
Partner 2: 6 Single Arm Devil’s Press (50/35)
Switch Stations Every Minute
“Loch Ness Monster”
For Time:
50 Wallballs (20/14)
50 Box Jumps (24″/20″)
50 Wallballs (20/14)
On the Minute [Starting at 0:00]:
5 Deadlifts (225/155)
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Strength:
Power Snatch and OHS
On the Minute x 10:
2 Power Snatches
1 Overhead Squats
-Then-
“All That”
21-15-9:
Power Snatches (75/55)
Overhead Squats (75/55)
50/35 Calorie Assault Bike
9-15-21:
Power Snatches (75/55)
Overhead Squats (75/55)
“Over Due”
For Time:
100/80 Calorie Bike
80 AbMat Sit-ups
60 Step Back Lunges
40 Box Jump Overs (24″/20″)
60 Step Back Lunges
80 AbMat Sit-ups
100/80 Calorie Bike
“New Level”
For Time:
1,000/800 Meter Row
20 Power Snatches (115/85)
20 Pull-ups
1,000/800 Meter Row
20 Power Clean & Jerks (115/85)
20 Pull-ups
1,000/800 Meter Row
20 Thrusters (115/85)
20 Pull-ups
“Heated Seats”
For Time:
2,000/1,600 Meter Row
On The Minute: 5 Deadlifts (185/125)
“Full Circle”
For Time:
1,500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1,500 Meter Row
