STRENGTH: (22 minutes) Back Squats 4×2 @ 90% 1xME @ 80 % MetCon: (For Time) 21-15-9 DL (225/155) Ring Dips      Read more

STRENGTH: (20 MINUTES) SNATCH 2-2-2-2-2-2 @ 80% MetCon: 4 Min AMRAP  15 Thrusters (75/55) 30 DU/60 SU *Rest 1 Minute 3 Min AMRAP 10 Thrusters (95/65) 30 DU/60 SU * Rest 1 Minute 2 Min AMRAP 5 Thrusters (115/75) 30 DU/60SURead more

 12 Days Of CrossFit: For Time (Don’t forget to wear your Christmas Gear) 1 Rope Climb/1 wall walk 2 Pull Ups/Ring Rows 3 HSPU 4 Lateral over the bar burpees 5 Front Squat (135/95) 6 Push Jerk (135/95) 7 T2B 8 KBS (53/35) 9 Box Jumps 10 KB Snatch-alt (53/35) 11 Tire Flips 12 OH Lunge/Back Rack Lunge (135/95) *Complete this workout as if you are going through the ’12 Days of Christmas Song.’ Start with one Rope Climb, then do 2 Pull Ups and one rope climb, then do 3 HSPU + 2 Pull Ups + 1 Rope Climb etc..Read more

STRENGTH: (20 minutes) Front Squats 4×3 @ 80% 2×2 @ 90% MetCon: 3RFT 400 m Run 21 WB 12 Burpee over the box-box jumps      Read more

Skill/Strength: (20 Minutes to Complete) 500 m Row 7×7 Strict Pull Ups MetCon: “DT” 5RFT 12 DL (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) In honor of USAF SSgt Timothy P. Davis, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more