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HELEN

A: Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

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OH CHRISTMAS TREE

A: Metcon (AMRAP - Reps)

Find max set of Double Unders/Single Unders

B: Metcon (Time)

5 rounds:
3 deadlift (315/205)
6 burpee box jump overs (24/20)
9 med ball sit ups (20/14)

MRX: DL(275/185)
FX: DL(205/145) MB(14/10)

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SHAKAAA

A: Power Snatch (2)

Build to a heavy double

B: Metcon (Time)

For time:
10-20-30-20-10
Wall Balls (20/14)
Power Snatch (65/45)RX/MRX: (20/14)(65/45)
FX: (14/10)(45/35)

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OLD FASHIONED

A: Metcon (4 Rounds for reps)

4 attempts at max ring support hold
(1 second=1 rep)

B: Metcon (AMRAP - Reps)

12min AMRAP:
2-4-6-8-10-12...
Handstand Push Ups
Toes To Bar

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STEADY AS SHE GOES

A: Metcon (AMRAP - Rounds and Reps)

20min AMRAP:
200m Run
5 Squat Cleans

First 2 rounds at 135/95
Next 2 rounds at 155/105
Then, 2 rounds at 185/125
Then, 2 rounds at 205/145
Then, 2 rounds at 225/155

FX: (75/55
95/65
115/80
135/95
155/105)
200m=1 rep

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FOR THE SAVELLA'S

A: Metcon (Time)

For time:
100 Burpees

B: Metcon (Time)

For time:
50 Alt Box Step Ups (24/20)
50 Pull Ups
50 Alt Box Step Ups

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ANNIE'S NOT OK

A: Metcon (AMRAP - Reps)

15min AMRAP:
10-20-30-40-50...
Double Unders
Sit Ups
Barbell Front Rack Hold (Seconds)

RX: (185/125)
MRX: (155/105)
FX: (135/85)

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DON'T STOP, DON'T DROP

A: Metcon (Distance)

Teams of 3:
15 minute row for Max Meters
(Split as desired)

B: Metcon (AMRAP - Reps)

Teams of 3:
15 minute AMRAP - Wall Balls (20/14)
*Every time the ball stops or drops, team runs 200m with the med ball

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FEELIN' LUCKY

A: Hang Power Snatch (3)

Build to heavy 3 rep

B: Metcon (Time)

7 rounds:
7 hang power snatch (95/65)
7 overhead squatsRX/MRX: (95/65)
FX: (65/45)

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INVEST MORE, COLLECT MORE

A: Metcon (AMRAP - Rounds and Reps)

15min AMRAP:
10 Toes To Bar
10 Lateral Burpees Over Bar
3 Squat Cleans**
**Add 3 Squat Cleans each round

RX: (165/115)
MRX: (145/100)
FX: (115/80)

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HURRY UP AND WAIT

A: Metcon (2 Rounds for time)

For Time:
12-9-6 Deadlift
4-3-2 Bar Muscle Ups

Rest 5 minutes, then repeat.

RX/MRX: (225/155)
FX: (165/115)

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STEP IT UP

A: Single Leg Front Rack Step Ups (3x8)

In 3 sets: build to a heavy 8 rep set for the day. Perform 8 reps on non-dominant side, rest, then match on other side. Rest as needed between sides and sets.

B: Metcon (AMRAP - Rounds and Reps)

8min AMRAP:
10  Single Arm DB Hang Power Snatch - Left
20 Air Squats
10 Single Arm DB Hang Power Snatch - Right
20 Air Squats

RX: 50/35
MRX: 40/25
FX: 35/20

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