Strength: Back Squat
7-7-5-5-3-3 (2 Sec Pause @ bottom of the 3's)
Do 5 Bar MU between sets or 2 rope climb


WOD: 3 Rounds
20 Front Squat 95/65
20 Ring Dips
20 Push Press 95/65
20 Box Jumps 24/20

WOD: Row 500 Meters X 8 (Goal Pacing 145/158
5 Power Cleans off boxes between rows

3 Rounds
10 Back Ext
10 Burpees


EMOM: 10 Min
Odd: 15 Pull Ups
Even: 5 Heavy Dead Lifts

Amrap: 15 Min
10 Push Ups
10 KB Swings 2/1.5

Row 400 X 3 (Mash with roller between rows)

Strength: Squat Clean & Jerk
50x2, 60x2, 70x2, 80x2, 90x1


WOD: For Time
10 Thrusters 135/95
50 DU's
8 Thrusters
40 DU
6 Thrusters
30 DU
4 Thrusters
20 DU
2 Thrusters
10 DU

WOD: " Monday Mash" Courtesy of CrossFit Linchpin

3 Rounds for time of: 
15 Toes-to-bar 
12 Box Jumps 24/20 
9 Overhead Squats 155/105 

9-15-21 reps for time of: 
Power Clean 135/95 
Handstand Push-up 

For time: 
50 GHD Sit-ups 
40 Pull-ups, strict 
30 Back Squats 225/155 
*Rest 5 minutes between workouts

Row 300 Meters X 3 (Use Roller To Mash Between Rows)


Bench Press:
6-6-6-4-4-4-2-2-2 (1 Sec Pause @ Chest)


WOD: Amrap 5 Min
5 Toes 2 Bar
5 Dead Lifts 225/155
Rest 4 Min
Repeat for 2 Cycles

Row 1000 Meters


WOD:For Time
100 Box Jumps 24/20
90 Wall Ball Shots 20/14
240 DU's
70 Push Press 95/65
60 Pistol Squats Alternating
50 Slam Balls 50/25
40 HSPU's
30 Hang Power Cleans 135/95
20 MU's
10 Stone 2 Shoulder 140/95

Strength: Bench Press
6-6-6-4-4-4-2-2-2
1 Second Pause @ Chest

60 Sec Plank Between Sets

WOD: Amrap 10 Min
5 Chest 2 Bar Pull Ups
10 KB swings 1.5/1 Pood
15 Ab Mat Sit Ups

Strength: Front Squat
5-5-3-3-1-1
5 HSPU Between Sets



WOD: For Time
21-18-15-12-9-6-3
Front Squat 115/75
Burpees Over the bar
Alternating Dumb Bell Snatch 60/30

Pre: Tabata Squats

Strength: Tabata Squats


Strength: Back Squat
5-5-3-3
70/75%  -   80//85% (Try no belt)


WOD: For time
 21-15-9
Thrusters 95/65
Ring Dips
Toes 2 Bar

Split Jerk From Boxes
Work Up to a heavy single


WOD:10-9-8-7-6-5-4-3-2-1
SDHP 115/75
HSPU

Strength: Dead Lift
2-2-2-2-2
Work uptown 90%
10 V-ups Between Sets for a total of 40

WOD: 7 Rounds
Row 300 Meters
20 Wall Balls 20/14
10 Chest 2 Bar Pull Ups

Strength: Squat Snatch
2-2-2-2-2 Work Up to 90%
Do 10 Ring Dips Between Sets For a total of 40 Reps


WOD: AMRAP 3 Min
1 Squat Snatch 135/95
2 Bar Muscle Ups
3 Push Press 135/95
Repeat for 5 cycles
Rest 1 Minute between cycles

Merry Christmas 

Strength: Squat Snatch
5-5-3-3-3-2-2


WOD: For Time
100 DU's
21-15-9
HSPU
Ring Dips
Push Ups
100 DU's

WOD: 12 Days of Christmas
1 Dead Lift 365/255
2 MU
3 Ston 2 Shoulder 140/95
4 Chest 2 Bar Pull Ups
5 KB Swings 2/1.5 Pood
6 Burpees
7 Med Ball Cleans 20/14
8 Knees 2 Elbow
9 Hang Power Cleans 155/105
10 Box Jumps 30/24
11 Squat Cleans 155/105
12 Rope Climbs

Strength: Front Squat
2-2-2-2-2
3 Sec Pause @ botton if you can. Work up to 90%


WOD: Task Priority "Fight Gone Bad" 

3 Rounds, each for time of: 
25 Wall Ball Shots 20/14 
25 Sumo Deadlift Highpull 75/55 
25 Box Jumps 24"20 
25 Push Press 75/55 
25 Calories, rowing 

EMOM: 12 Min
Odd: 5 Bar Mu (Mod Chest 2 Bar)
Even: 5 Deficit HSPU



EMOM: 12 Min
Odd: 3 Clean & Jerk 205/125
Even: 10 Toes 2 Bar


WOD: Amrap 6 Min
2 Burpees
2 Hang Clean & Jerk 185/115
4 Burpees
4 Hang Clean & Jerk
6 Burpees
6 Hang Clean & Jerk
8 Burpess
8 Hang Clean & Jerk
10
10........

WOD: "Monday Mash" Courtesy of CrossFit Linchpin

5 Rounds for time of: 
7 Thrusters 135/95 
1 Legless Rope Climb, 15ft 

4 Rounds for time of: 
400m run 
15 Hang Power Snatch 95/65 

3 Rounds for time of: 
80 Double-unders 
40 Air Squats 
20 Deadlifts 185/135 

*Rest 5 minutes between workouts

Conditioning: Row 600 Meters X 3
200 Moderate
200 Easy
200 Hard


Strength: Back Squat
3-3-3-3-3


WOD: 10-9-8-7-6-5-4-3-2-1
Push Press 95/65
Back Rack Lunges Each Leg 95/65
Ab Mat Sit Ups Double the reps