 CrossFit (Performance)
In Teams of 3 Complete 2019 reps of: KB Sumo Deadlift High Pull Box Jumps Pistols HSPU Devil Press Pull-ups Rocking Chair Row (cal) Double Unders D-Ball Clean and Toss KB Hang Clean DB Snatch 2 People working/ 1 person resting Max of 250 reps per movement Min 1 rep of each movement CrossFit (Fitness) In Teams of 3 Complete 2019 reps of: KB Sumo Deadlift High Pull Box Jumps Squats Hand Release Push Ups Devil Press Ring Rows Rocking Chair Row (cal) Single Unders D-Ball Clean and Toss KB Hang Clean DB Snatch 2 People working/ 1 person resting Max of 250 reps per movement Min 1 rep of each movement  CrossFit (Performance)
A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) CrossFit (Fitness) A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold 20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Alternating Single-Arm Dumbbell Snatches  CrossFit (Performance)
Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. CrossFit (Fitness) Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Bar-Facing Burpees 15 Thrusters (barbell or dumbbell) 20 V-Ups While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.  CrossFit (Performance)
A. “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds Compare results to October 9, 2019. CrossFit (Fitness) A. Three rounds for time: 500 Meter Row 21 Kettlebell Swings 12 Burpees Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 seconds  CrossFit (Performance)
A. Four sets of: Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups CrossFit (Fitness) A. Four sets of: Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 40 Wall Ball Shots 30 Mountain Climbers 30 Wall Ball Shots 20 Mountain Climbers 20 Wall Ball Shots 10 Mountain Climbers  CrossFit (Performance)
Christmas Eve - For Time - 24 Reps each Chest to Bar Pull-up Hang Power Clean (95/65) Ring Dips Inverted Push Ups (HSPU) Snatch (95/65) Toes to Bar Medicine Ball Wall Toss (Wall Ball) Air Squat Sumo Deadlift High Pull (95/65) Eight Hundred Meter Run (only 1x) V-Ups Eight Hundred Meter Row (only 1x) CrossFit (Fitness) Christmas Eve - For Time - 24 Reps each Chest to Bar Pull-up / Ring Rows Hang DB Clean Ring Dips / Bench Dips Inverted Push Ups (HSPU) Snatch (DB) Toes to Bar Medicine Ball Wall Toss (Wall Ball) Air Squat Sumo Deadlift High Pull (KB) Eight Hundred Meter Run (only 1x) V-Ups Eight Hundred Meter Row (only 1x)  CrossFit (Performance)
Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs CrossFit (Fitness) Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs  CrossFit (Performance)
A little holiday treat, CrossFit Lah style. Perform the movements to the tune of “12 Days of Christmas” 1 Seated Legless Rope Climb 2 Muscle Ups 3 Handstand Push Ups 4 Burpees 5 Box Jumps 6 Shoulder to Overhead (115/75#) 7 Pull Ups 8 Deadlifts (115/75#) 9 Toes to Bar 10 Front Squats (115/75#) 11 Hang Power Clean (115/75#) 12(00m) Row CrossFit (Fitness) A little holiday treat, CrossFit Lah style. Perform the movements to the tune of “12 Days of Christmas” 1 Rope Climb 2 Dips 3 Pike Push Ups 4 Burpees 5 Box Jumps 6 DB Shoulder to Overhead 7 Ring Rows 8 KB Deadlifts 9 Toes to Bar 10 Goblet Squats 11 KB Swings 12 (00m) Row |
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