Sunday 181230

Complete as many rounds as possible in 12 minutes of:

1 squat snatch

3 clean and jerks

30 double-unders

Men: 155 lb.

Women: 105 lb.

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Post rounds completed to comments.

Compare to 171230.



Related content:

• Chad Vaughn, 285-lb. Snatch

• Chad Vaughn, 315-lb. Clean and Jerk

Saturday 181229

On a 12-minute clock:

1 minute of GHD sit-ups

1 minute of bar muscle-ups

2 minutes of GHD sit-ups

2 minutes of bar muscle-ups

3 minutes of GHD sit-ups

3 minutes of bar muscle-ups

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Post reps for each exercise completed to comments.



Related content:

• The GHD Sit-Up

• The Bar Muscle-Up

Friday 181228

Complete as many rounds as possible in 20 minutes of:

5 thrusters

7 hang power cleans

10 sumo deadlift high pulls

Men: 95 lb.

Women: 65 lb.

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Compare to 140622.



Related content:

• The Thruster

• The Hang Power Clean

• The Sumo Deadlift High Pull

Wednesday 181226

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

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Post reps for each exercise completed to comments.



Related content:

• Tabata Interval Training

• Scaling the Pistol

Annie

Merry Christmas!

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

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Post time to comments.

Compare to 171129.



Related content:

• Chris Spealler Does "Annie"

• WOD Demo 100813 With Dave Castro

• "Annie" With CrossFit New England Kids

Monday 181224

4 rounds for time of:

Run 400 meters

50 squats

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Post time to comments.

Compare to 171225.



Related content:

• The Air Squat

• Squat Therapy

Saturday 181222

10 rounds on the C2 rower of:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Scale pace as needed so that first interval can be maintained for approximately 1 minute.

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Post time maintained for each interval to comments.

Compare to 141227.



Related content:

• Rowing

Friday 181221

For time:

15 burpees, jumping over the barbell

5 clean and jerks

12 burpees, jumping over the barbell

4 clean and jerks

9 burpees, jumping over the barbell

3 clean and jerks

Men: 225 lb.

Women: 155 lb.

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Post time to comments.

Compare to 161226.



Related content:

• The Power Clean and Push Jerk

Thursday 181220

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15-ft. rope

20 box jumps

Men: 30-in. box

Women: 24-in. box

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Post rounds completed to comments.



Related content:

• The J-Hook Rope Climb

• The Box Jump

Tuesday 181218

5 rounds for time of:

400-m run

15 thrusters

10 burpees

Men: 75 lb.

Women: 55 lb.

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Post time to comments.



Related content:

• The Thruster

• The Burpee