Thursday 190103

Deadlift 5-3-3-1-1-1 reps

Then, practice slowly descending from a handstand.

Wednesday 190102

For time:

9 thrusters

1,000-m row

15 thrusters

1,000-m row

21 thrusters

Men: 65 lb.

Women: 45 lb.

Tuesday 190101

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

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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Post rounds completed to comments.

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