Monday, December 11th

WOD

Back Squat
5-5-5-5-5

Then, “Annie”
50-40-30-20-10
Double unders
Sit-ups

Post loads and time to Comments. Compare Annie to 7/17/17.

Sunday, December 10th

Oly WOD

“Gwen”
Clean & Jerk
15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Compare to 11/7/15.

CrossFit WOD

4 rounds:
Run 800m

Rest 3 minutes between efforts. Post all four times to Comments.

Saturday, December 9th

KHour WOD

Complete as many rounds as possible in 20 minutes:
12 Toes to Bar
12 Thrusters, 95/65-lbs.
21 Box jumps, 24/20-in

Post rounds completed to Comments.

Friday, December 8th

WOD

Front Squat
3-3-2-2-1-1-1-1

Then, complete 5 rounds for time:
20 ring rows
10 burpees

Post all loads and time to Comments.

Wed, Dec 6th and Thurs, Dec 7th

Last chance to sign-up for the Secret Santa! Sign up now!

Wednesday Oly

Snatch
1-1-1-1-1

Snatch deadlift
3-3-3-3-3

Post total to comments.

Thursday CrossFit

Weighted Pull-Up
5-5-5-5-5

Then, complete 50-40-30-20-10 reps for time of:
1.5/1-pood kettlebell swings
Sit-ups

Post time to comments.”