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Day 5 WOD 131220 warm-up – Coach’s Choice 10:00 core work – Coach’s Choice 7 rounds for time of:10 push-ups10 sdhp10 ohs L1 – hrpu, 75/45Rx’d – ring push-ups, 95/65

Day 4WOD 131219 warm-up – Coach’s Choice 3 rounds for time of:30 wall ball21 kb swings – 24kg/16kg12 pull-ups

Day 3WOD 131218 warm-up – Coach’s Choice 5 rounds of:1:00 – max effort row1:00 – rest -rest 5:00- For time:100 hrbbj – 24”/20”-athlete’s choice, every 5 minutes, starting at minute 0:00-Choice #1 – 5 front squats – 115/75Choice #2 – 5 stone squats – 116/73Choice #3 – 10 goblet squats – 32kg/24kg

Day 2WOD 131217 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 12 calorie rowon the odds – 9 burpees (no hand release) @ 10:00…AMRAP in 5:00 of:deadliftsL1- 135/95L2 – 185/125Rx’d – 225/155SK – 275/185 @ 15:00…EMOM for 10:00 of:on the evens – 9 burpeeson the odds – 12 calorie row

Day 1WOD 131216 warm-up – Coach’s Choice 10:00 to build a 3 rep snatch, touch and go, to be used in a 5:00 EMOM AMRAP in 4:00 of:3 pull-ups6 hrpu9 squats-rest 1:00- EMOM for 5:00 of:3 snatches, touch and go AMRAP in 4:00 of:4 pull-ups8 hrpu12 squats-rest 1:00- EMOM for 5:00 of:3 snatches, touch and

Day 6WOD 131214 "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 power snatch, 1 ohs In the 3rd round of CrossFitmas,

Day 5WOD 131213 warm-up – Coach’s Choice 12:00 – build a heavy power clean (1RM)3:00 – rest & set barbell up at 60% of heaviest successful lift “Belching Elizabeth”For time:21-15-9squat cleans – 60% of 1RM power cleanring dips**perform 10 burpees (no hand release) after each couplet**

Day 4WOD 131212 warm-up – Coach’s Choice For time:30-25-20-15-10calories – rower10-15-20-25-30box jump up & over – 24”/20”

Day 3WOD 131211 warm-up – Coach’s Choice For these series of AMRAPs:-sub rope ascents with pull-ups, 3:1 ratio (3 pull-ups for every 1 rope ascent)-sub t2b with abmat sit-ups, 2:1 ratio ( 2 abmat sit-ups for every 1 t2b) AMRAP 1 – 7:00 of:2 rope ascents10 t2b15 wall ball20 hrpu -rest 3:00- AMRAP 2 –

Day 2WOD 131210 warm-up – Coach’s Choice 12:00 – build a heavy squat clean thruster (1RM) 3:00 – rest & set up barbell at 70% of heaviest successful lift EMOM for 20:00 of:1 squat clean thruster + 2 thrusters – on the evensjump rope – on the odds… 30 double unders or 45 seconds of