Everyday Athletes Now – CrossFit

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12 Days of Christmas Wod (Time)

1 C&J @ 135/95

2 Thrusters @ 135/95

3 Box Jumps @ 30/24

4 Deadlift @ 135/95

5 Bar Over Burpees

6 KB Swings @ 70/53

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Balls @ 20/14

10 Chest 2 Bar pullups

11 Pistols (total)

12 Front Squats @ 135/95

Everyday Athletes Now – CrossFit

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Squat Clean (4×5 @70%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40 du (120 singles)

10 shoulder to overhead (95/65)

Metcon (Time)

4 rounds

20 sandbag squats

20 ttb

rest 2:00

Everyday Athletes Now – CrossFit

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Back Squat (Find new 5RM)

Metcon (Time)

4RFT

8 squat clean thrusters(155/105)

16 lateral bar burpees

50′ handstand walk (50 shoulder taps)

rest 2:00

Everyday Athletes Now – CrossFit

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Bench Press (3×15 AHAP)

10 dumbell walking lunges on each leg each set (heavy)

Weighted Hip Bridges (4×8 HEAVY)

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

400m run

15 Pushups

20 Ring rows

Everyday Athletes Now – CrossFit

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Push Jerk (5×5 @65%)

Misfit snatch complex EMOM (EMOM x10min 1rep @70%)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

5RFT

10 power snatch (115/75)

20 pistols

Everyday Athletes Now – CrossFit

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Deadlift (3×10 Building)

Metcon (5 Rounds for reps)

Every 4 Minutes for 20 minutes

20 cal row

75 du (200 singles)

5 power cleans (135/95)

rest remainder

Metcon (Time)

For time: (10 min cap)

100 wall balls

30 hspu

Everyday Athletes Now – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

then

7 Min Hip Circle Work

Weightlifting

Box Squat (8×3 @ 80%)

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Everyday Athletes Now – CrossFit

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Metcon (Time)

for time

30-20-10

ring dips

ttb

alt db snatch (50/35)

Shoulder Press (1RM)

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 4

100′ db walking lunge(50/35)

10 DB Box Step Overs

max rep DU

rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Couch Stretch x2:00 each

Pigeon x2:00 each

hip circle circuit x12 each

-side steps

-front/back

-clam

-bridge

-kickback

3 rounds

gobelt squat x12

kb deadlift x12

band pull apart x12

Deadlift (1 max set @85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15 burpees

8 chest 2 bar

Metcon (Time)

3 RFT

400m run

1k row

Everyday Athletes Now – CrossFit

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Close Grip Bench Press (5×5 AHAP)

15 band pull aparts each set

Weighted Hip Bridges (5×10 AHAP w/ hip circle)

20 dead bugs each set (10 each side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 walking lunges

20 pushups

20 sit ups