WOD

A) 2 Sets
Banded Good Morning x20
Banded Scap Pulls x20
Reverse Lunge + Groiner x6 ea.
+
2 Sets
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) Hang Squat Clean
5-3-2-4-3-2-2

*Build over the course of each set

C) For Time
21-15-9 reps of:
Overhead Squat (Rx 75/55) (Rx+ 95/65)
Toes To Bar

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Bent Over Rope Sled Pull x50ft
Min 2 – Landmine Thruster x8 ea. (35/25)
Min 3 – Hanging Leg Lift x8-12
Min 4 – Ski Erg x15/12 Cal
Min 5 – Single Arm Overhead/Single Arm Farmers Carry Walking Lunge x50ft, R
Min 6 – Single Arm Overhead/Single Arm Farmers Carry Walking Lunge x50ft, R

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
For Total Time Do:
100 Syncro Burpees
100 Partner Deadlifts (365/240)
400 m Group Run
50 Syncro Burpees
50 Partner Deadlifts
400 m Group Run
*2 athletes work at the same time while one athlete rests. Alternate working and resting athlete as you wish

then do:

9 Rounds of:
10 Hang Power Cleans (135/95)
15 Cal Assault Bike
*Only 1 athlete works at a time. Each athlete must complete a full round before the next athlete can start. Each athlete will complete 3 rounds.

A) Coaches Choice Warm-Up

B) Every 2 Min For 14 Min Do:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
*Building

C) “2014 Regionals Workout 4”
For Time:
21-15-9-6-3 Reps of
Strict Handstand Push-up
Front Squat (195/125)
Burpee Over Bar

*Scale hspu to kipping or seated DB press.

A) 2 Min Ski or Row
+
2 Sets
Plate Shoulder Circles x8-10 ea. side
Banded Chest Flye x12-15

+
2 Sets
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, R
Single Arm Suitcase Deadlift x8 + Single Arm Farmers Carry x100ft, L
Lateral Band Walk w/ Overhead Plate Hold x25ft ea way

B) EMOM For 30 Min Do:
Min 1 – Max Cal Ski Erg x40 sec
Min 2 – Max DB Box Step-up x40 Sec (35/25 x 20″/16″)
Min 3 – Max Russian Kettlebell Swing x40 sec
Min 4 – Max Push-up x40 sec
Min 5 – REST

C) 3 Sets
Banded Front Raise x15-20
Russian Twist x20 (2 for 1)

All of us at CrossFit Strong Island join in Wishing you a Happy Holiday
Season and a New Year full of Happiness and Health..
– Camilo, Rich, Jenni, Dan, Steve, Kerry, Kristen & Brenda

*Open Gym 8-10am Only

Morning Classes Only Today
Christmas Day Open Gym 8-10am

A) Coaches Choice Warm-Up

B) “12 Days of Christmas”
1 Squat Clean (185/125)
2 Deadlifts (185/125)
3 Handstand Push-ups
4 Games Standard Box Jumps (24″/20″)
5 Pull-ups
6 Toes To Bar
7 Burpees
8 Kettlebell Swings (53/35)
9 Wall Balls (20/15)
10 Ring Dips
11 Pistols
12 Push Jerk (185/125)

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

A) 2 Sets
Banded Good Morning x20
Banded Scap Pulls x20
Reverse Lunge + Groiner x6 ea.
+
2 Sets
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) In 15-20 Minutes Build To A 2RM Hang Squat Clean

C) 5 Rounds For Time:
20 Cal Row
20 Alt. DB Snatch (Rx 35/25) (Rx+ 50/35)