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WOD: E2:30 min x 5 sets with 1 min rest between rounds;5 deadliftsremaining time in 2:30- max distance row Lvl6/5: DL 80+%Lvl4/3: DL 70%+Lvl2/1: DL 60%+

Open Gym: 8am-10am Strength:3-3-3-3-3 reps for load:Front squatHeavy front squat day.Lift every 3:00.Challenging load relative to each athlete’s strength and experience.Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.WOD:With a partner, complete as many rounds as possible in 21 minutes of: ‘LAURA’30-cal row20 burpees over the rower10

WOD:Lvl6/5:Every 4:00 for 5 sets:24/30-cal bike– Athletes may use any bike.– Rest with the remaining time. Lvl4/3:Every 4:00 for 5 sets:17/24-cal bike– Athletes may use any bike.– Rest with the remaining time. Lvl2/1:Every 4:00 for 5 sets:10/15-cal bike– Athletes may use any bike.– Rest with the remaining time.

Merry Christmas! CLOSED ON DECEMBER 25TH AND DECEMBER 26TH! WEDNESDAY AT HOME WORKOUT At home workout:At-home option: ‘Loredo’6 rounds for time:24 air squats24 push-ups24 walking lunges400-meter run THURSDAY AT HOME WORKOUT At home workout; Classic CF:If you missed yesterdays workout, make it up, if not and are in open gym or have access to rower;

WOD12 days of christmas wod: 1 (Bike or Row 10 cals)2 medball/sandbag cleans3 Thrusters (135/95)4 Muscle-Ups (ring or bar) – chest-bar- pullup5 Golden Burpees! Both partners must complete!6 Toes to Bar7 shoulder-overhead (barbell) 135/958 DB snatches (4 per side)9 Box Jumps (30″/24″)10 pistols (5 per side)11 handstand pushups12 Man-Makers (50/35 lb DBs) (6 each side)

WOD: Team ‘Jack’AMRAP 20 min; partners share work anyhow, with only 1 partner working at a time;Lvl6/5:10 push presses (75/115 lb)10 kettlebell swings (35/53 lb)10 box jumps (20/24 in) Lvl4/3:10 push presses (65/95 lb)10 kettlebell swings (26/44 lb)10 box jumps (20/24 in) Lvl2/1:10 push presses (35/45 lb)10 kettlebell swings (18/26 lb)10 box step-ups (12/20 in)

Open Gym 8am-10am

WOD: Partner BadgerLvl6/5:3 rounds for time with a partner:30 squat cleans (65/95 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups as needed. Lvl4/3;3 rounds for time with a partner:30 squat cleans (45/65 lb)30 pull-ups800-m run– Athletes run together and break up the cleans and pull-ups as needed. Lvl2/1;3 rounds for

Main: AMRAP 20 with a partner:Max-cal on any machine– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.– Partners can only accumulate calories if their partner is holding or hanging. Scaled option if needed; AMRAP 20 with a partner:Max-calories on any machine– From :00-5:00

WOD: Lvl6/5:3 rounds for time:10 deadlifts (105/155 lb)10 burpees over the barbellStraight into… 3 rounds for time:10 front squats (105/155 lb)10 burpees over the barbellLvl4/3:3 rounds for time:10 deadlifts (75/115 lb)10 burpees over the barbellStraight into… 3 rounds for time:10 front squats (75/115 lb)10 burpees over the barbellLvl2/1:2 rounds for time:10 deadlifts (35/45 lb)10 up-downs