A.  Weighted Box Step Up 5 Sets of 5 (each leg) *after each set = 5 fast box Jumps B.  10:00 AMRAP      30 Lunge Steps (ea=1)      20 Russian KB Swings (24/16 kg)      10 Box Jumps (24/20) C.  CORE:  3 Rounds NFT      50 Crunches & 15 Reverse Hyper (on GHD)Read more

A.  10:00 EMOT2:00-Press Tempo 5 reps, :05 to OH (55%+) B.  21 – 18 – 15 – 12 – 9 -6 – 3 (16:00 CAP)      Thruster (M:95/75/65, W:65/55/45)      Bar Facing Burpees C.  5:00 AMRAP – Easy Pace, Not for Score      10 Superman + 10 Hollow RocksRead more

25:00 Crossfit Baseball – teams of 2      Hit:  25 meter sled push      1st: 10 Shoots      2nd: 5 ManMakers (push+rt pull+lt pull)      3rd: 10 GTOH (45/25)      Home: 5 Box Overs (24/20)      BENCH:  either hold plank, bottom of squat or jumping jackRead more

12 DAYS OF CHRISTMAS      1 Wall Walk      2 Ring Dip (MU to ring dip)      3 STOH (95/65)      4 Pull-up (C2B)      5 Front Squat (95/65)      6 OH Lunge Step with Slam Ball (R+L=1)      7 Burpee      8 SDLHP (95/65)      9 HR Push-up      10 WallBalls (20/14)      11 T2B      12 Power Snatch (95/65) *Like the song 12 Days of ChristmasRead more

5 Rounds for Max Reps      1:00 Row for Calories      1:00 HSPU      1:00 KB Swings (American- 24/16 kg)      1:00 RESTRead more