Monday
Back Squat 8,8,8,8
AMRAP in 14 Minutes
2-4-6-8-10 etc
Clean & Jerk 155/105lbs
Chest to Bar
Tuesday
Push Press 5,5,5,3,3,3,1,1,1
7 Rounds For Time
15/12 Cal Bike
10 Toes to Bar
5 Defict HSPU 4/2″
Wednesday
Teams of 2
For Time
7 Rounds
12 Devil’s Press 50/35s
30/22 Calorie Row
8 Wall Walk Ups
*Athletes Split Reps as Desired
Thursday
Filthy Fifty
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball
CrossFit | WOD Demo: Filthy Fifty
Friday
5 Rounds For Time
10 Deadlifts 275/185lbs
20/15 Cal Bike
20 Push ups
Saturday
12 Days of Christmas
1 200m Run
2 Snatches 135/95lbs
3 Thrusters 135/95lbs
4 Bar Muscle Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings 32/24kg
9 Box Jumps 24/20
10 Strict Handstand Push-Ups
11 Ground to Overhead 135/95lbs
12 Man-Makers 50/35lbs DBs
Sunday
Merry Christmas!
Gym Closed
