Squats

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Lunges

40 minute AMRAP

• 40 Cal AB or 50 Cal C2 or 600m Air Runner
• Finish 1 from the following list to complete a round

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 5 Air Squats
• 5 Lunges
• 5, 3, 1 deadlift, clean, press warm-up (45/35, 95/65, 135,95)

12 Days of Christmas

• 1 – Press. (135 / 95)
• 2 – Hang Cleans. (135/95
• 3 – Deadlifts (135/95)
• 4 – Toes-to-bar
• 5 – 12m Waiter Carries (35/25 KB)
• 6 – KB Lunges.
• 7 – KB Goblet Squats
• 8 – KB Box Step-ups
• 9 – KB Sit-ups
• 10 – KB Swings
• 11 – Atomic Ball Slams (50/30)
• 12 – Wall balls (20/14)

3 rds Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

3 rds for Time

• 21 – Front Squats (75/55)
• 15 – Box Step-ups
• 9. – Push-ups

TBD – Whiteboard workout

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 30-second squat hold

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – Lateral Ball Slams after the first four warm-up sets

3rd for Time (partner/team waterfall)

• 250m Ski Erg
• 5 devil presses (35s/25s)
• 250 Row

100 Sit-ups (time permitting)

2 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

20 Min EMOM (Partner – You go, I go)

• :20 Sec Assault Bike / C2 Bike
• 2 Med-Ball Ground-to-Overhead (100/80)
• 5 Wall Balls (20/14)

Workout provided by Coach Garvin. The original version is for an Individual with a 30/20 wall ball.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

8 – 10 Lateral Ball Slams (20/14) between warm-up sets

8-minute AMRAP

• 4 KB Snatches Left Arm (53/35)
• 4 KB Snatches Right Arm (53/35)
• 12 medicine-ball squat cleans (20/14)

Substitute a KB clean and jerk or clean and press for the snatches if needed.

Workout provided by CrossFit.com

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 5 kb swings

Squats (Front or Back – your choice)

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

10 (5 each side) lateral med-ball slams between warm-up rounds

10 – 1 for time

• Goblet Squat
• Kettlebell Russian Swings

1-down and back 1-arm farmer carry between each round. Switch arms at the halfway point.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strengths – Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

7rds For Time – Partner

• 1 Wall Walk
• 1 Med-Ball Bear Hug Carry (100/80)
• 20 Synco-Sit-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 clean and Jerk. (2 rds x 45/35, 1 rd x 95/65)

Strengths

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time

• 15 Clean and Jerks (115/90)
• 30 Cal Assault Bike
• 15 Clean and Jerks. (115/90)

We may change this to a partner workout.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time (30-20-10)

• Right Arm 1-Arm Kettlebell Swings. (53/35)
• Left Arm 1-Arm Kettlebell Swings
• Goblets Squats

Provided by CrossFit.com