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Day 3WOD 190102Bring-A-Friend warm-up – Coach’s Choice A1. 90sec @ 80-90% effort150m/100m row9 bjsd/step-upsmax db push press until time expiresrest 90sec, then A2A2. 90sec @ 80-90% effort10cal/8cal Assault Bike9 kb swingsmax burpees until time expiresrest 90sec, then back to A1, x 2rest to 16:00 on timer, then BB1. 90sec @ 80-90% effortavg db push press […]

Day 1WOD 181231AM hours only warm-up – Coach’s Choice A. “Fran”For Time21-15-9thrusters… nte 95/65pull-upsB. mandatory recovery5:00 – row/bike/ski @ Z1 paceC. Happy New Year

Day 1WOD 181231AM hours only warm-up – Coach’s Choice A. “Fran”For Time21-15-9thrusters… nte 95/65pull-upsB. mandatory recovery5:00 – row/bike/ski @ Z1 paceC. Happy New Year Day 2190101Happy New Year Day 3WOD 190102Bring-A-Friend warm-up – Coach’s Choice A1. 90sec @ 80-90% effort150m/100m row9 bjsd/step-upsmax db push press until time expiresrest 90sec, then A2A2. 90sec @ 80-90% effort10cal/8cal Assault

Day 5WOD 181228 warm-up – Coach’s Choice A1. 1:00 – wall balls… rest 1min, then A2A2. 1:00 – bar-facing burpees… rest 1min, then A3A3. 1:00 – power cleans (nte 135/95)… rest 1min, then back to A1, x 2rest to 16:00 on timer, then B…B. 5 sets for time… capped @ 15:00wall balls – reps =

Day 4 WOD 181227 warm-up – Coach’s Choice Thursday Partner WODComplete workload for time… dumbbells nte 50/35… boxes nte 20”Partner A – 10 db g2oh + 10 bjsd + 1 wall climb/hrpuPartner B – row max meters*Partners switch after triplet is complete**Wall climbs/hrpu increase by 1 rep after each athlete has completed triplet***Workout is completed when team

Day 3WOD 181226 warm-up – Coach’s Choice A. 3 sets @ 90% effort7 thrusters… barbells nte 95/657 pull-ups7cals – athlete’s choicerest to 8:00 on timer, then BB. 3 sets @ 90% effort        5 thrusters… barbells nte 115/755 pull-ups5cals – athlete’s choicerest to 14:00 on timer, then CC. 3 sets @ 90% effort3 thrusters… barbells nte 135/953

Day 1WOD 181224AM hours only7am, 8am, 9am, 10am warm-up – Coach’s Choice A. "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2

Day 1WOD 181224AM hours only7am, 8am, 9am, 10am warm-up – Coach’s Choice A. "The 12 Rounds of CrossFitmas" 12 rounds of CrossFitmas for time of:(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20")  35:00 CAP! In the 1st round of CrossFitmas, my coaches gave to me…1 overhead squat (ohs) In the 2nd round of CrossFitmas, my coaches gave to me…2

Day 5WOD 181221Repeat WOD 131221 warm-up – Coach’s Choice “Happy Birthday Coach J9”3 rounds for time of:12 thrusters21 pull-ups75 double unders L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 43 burpeesRx’d – 135/95SK – 135/95 + perform 43 burpees at the end of each round**all levels

Day 4WOD 181220 warm-up – Coach’s Choice FGB format… can be “follow the leader” format if classes fullA. 4 sets @ 80-90% effort… for total reps1:00 – row calories1:00 – bjsd @ 20”1:00 – Assault Bike calories1:00 – burpees1:00 – db g2oh… nte 50/352:00 – restB. post WOD recovery