WOD

Conditioning:

“12 Days of Christmas”

For time
1 Clean and Jerk (155/95)
2 Ring Muscle Ups
3 Handstand Pushups (4″ Deficit for men)
4 Front Squats (155/95)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (32/24)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Chest to Bar Pull Ups
11 Shoulder to Overhead (155/95)
12 Rope Climbs

Fx
For time
1 Clean and Jerk (135/80)
2 Muscle Up Transitions (x2)
3 Handstand Push Ups
4 Front Squats (135/80)
5 Ring Dips
6 Burpees
7 Kettlebell Swings (24/16)
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Shoulder to Overhead (135/80)
12 Rope Climbs

Complete the workout with the same structure as the song: 1, 2, 1, 3, 2, 1, 4, 3, 2, 1…

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Strength:

E2MOM 10
10 Push Press @60 – 65%

Conditioning: 

EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 80 Double Unders (Fx: 50 DUs)
3: Max Reps Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4: Rest
5: Rest

6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

Strength: 

E2MOM 20
1: 10 Back Squats @62 – 67%
2: 10 Back Rack Lunges @47-52%

Back rack lunge weight based on 1RM back squat

Conditioning:

AMRAP 10
10 Burpee Box Jump Overs (24/20)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups

Strength:

E2MOM 10
12 Deadlifts @65 – 70%

Conditioning:

AMRAP 8
Right Arm
5 Dumbbell Snatches
5 Dumbbell Push Presses
Left Arm
5 Dumbbell Snatches
5 Dumbbell Push Presses
10 Chest to Bar Pull Ups (Fx: Pull Ups)

(50/35) (Fx: 35/20)

Strength:

E2MOM 10
10 Strict Press @ 60 – 65%

Conditioning:

10 Rounds
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Ring Dips (Fx: Hand Release Push-ups)

10:00 AM
CrossFit Teens!

Conditioning:

EMOM 30
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 10 Burpees
3: Rest
4: 20/15 Calorie Row (Fx: 15/12)
5: 10 Burpees
6: Rest

Strength:

E2MOM 20
1: 10 Bench Press @ 60 – 65%
2: 10 Pendlay Row (↑)

Conditioning:

3 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: 5 Strict Pull-ups)
10 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
400m Run

Time Cap: 14:00

Strength:

E2MOM 10
12 Deadlifts @60 – 65%

Conditioning:

5 Rounds
Work 1:00/Rest 0:30
AMRAP
12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)
24 Double Unders

Strength:

E2MOM 24
1: 1:00 Weighted Plank
2: 10 High Box Jumps (↑)
3: 1:00 Max Calorie Ski Erg
4: 10 Broad Jumps

Conditioning:

AMRAP 7
10 Goblet Squats (32/24) (Fx: 24/16)
20 Sit-ups