Notice:  We are planning to have a small Christmas Party after we have our annual 12 Days of Christmas workout, Saturday 12/24 at 8:30 am.  Please, come join us for a great workout and celebrate Christmas with your sweat buddies afterward.

 

Level 1

AMRAP in 8 minutes
20 Back Squats   95#/65#
15 GHD Sit Ups
15 Push Ups
– Rest 3 minutes –
AMRAP in 8 minutes
1000m Row
Max Burpees in time remaining
– Rest 3 minutes –
AMRAP in 8 minutes
25 Double Unders
15 Power Snatches  75#/55#
10 Pull Ups
Post rep totals for each.

 

Level 2

Max Calories on Assault Bike for 10 minutes.
:20 All Out / :20 Recover
* Remain seated with hands on handlebars throughout.
+
EMOM for 20 minutes
1st minute: 3 Squat Cleans   185#/125#
2nd minute: 5 Muscle Ups
3rd minute: 50 Double Unders
4th minute: 12 Burpees
5th minute: Rest
Post Cal total and Rx or cycles completed.

 

CrossFit Old School

4 Rounds
20 Calories on Assault Bike
12 DB Squat Cleans  35#/25#
12 DB Push Press
12 Pull Ups
36 Sit Ups
36 Double Unders
Post time.