Workouts for the Week December 26th – December 30th

Hope you all have a Merry Christmas and we look forward to sweating out the egg nog with you this week!

Tuesday, December 26th

As Many Rounds as Possible in 20 Minutes

Relay Style, with a Partner

5 Toes to Bar (knee tucks)

10 Dumbbell Snatches (50/35, not alternating)

5 Burpee Box Jump Overs

-After your last box jump you need to “tag in” your partner before they begin their next round

*Courtesy of Coach Hunter and Coach Luke


Wednesday, December 27th


Back Squat

5×3 : 80-85% across



CrossFit Open 15.3

As Many Rounds as Possible in 14 Minutes

7 Ring Muscle Ups (10 Strict Pullups)

50 Wall Balls

100 Double Unders (200 singles)


Thursday, December 28th

7 Rounds

10 Handstand Pushups (3 Wall Walks)

15 Single Arm DB Overhead Squats (50/35)

20 Abmat Situps


Friday, December 29th


Every Minut on the Minute for 5 Minutes

5 Touch and Go Power Clean and Jerks

*Climbing in weight or the same across, something challenging



3 Rounds for time

21 Calorie Row

15 Pullups

9 Burpees


Saturday, December 30th

With a Partner, For Time

100 Deadlifts (135/95)

80 KB Swings (1.5/1)

60 Shoulder to Overhead

40 Front Squats

20 Power Snatch