"Stocking Stuffer" 4 Rounds: 15 Burpees 20 Sit-Ups 25 Air Squats Notes: Merry Christmas! We are so thankful for all of you out there who trust us as your programming platform and we hope you have the best time with friends and family today! Enjoy this workout that can be done at home or enjoy a nice rest day! ## THE WHY With many gyms closed on Christmas, we have provided an at home workout for those who have the desire to workout today. For those gyms that do still of

"12 Days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Row Notes: The workout flows as follows: 1 Thruster 2 Hang Power Cleans, 1 Thruster 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster 4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster … We’ll cont

“Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower Notes: In this new CompTrain Class benchmark workout, looking for athletes to choose a wallball and dumbbell weight that they could complete 21+ repetitions unbroken when fresh. Men will go to 10’ targets and women to 9’. Burpees are lateral over the rower, with no need to stand tall between repetitions. If short on rowers, stagger by 2-3 minute

Back Squat 3 sets of 5 "Freddy Krueger" 21-15-9: Kettlebell Swings (70/53) Burpees Notes: Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well. In part 2, we’ll get after a CompTrain Class benchmark workout in “Freddy Krueger.” The goal here is

"Arm Candy” 6 Rounds: 15/12 Calorie Row 12 Burpees 100 Meter Farmers Carry (53's/35's) Scale Options 100 M Run MetCon Edition 200 M Run 20 Burpees 50 Singles Notes: In this triplet workout, athletes will choose a weight for the kettlebell farmers carry that they could complete 200+ meters unbroken when fresh. Within the workout, 1 break is allowed per round. Burpees are traditional burpees, requiring chest contact on the floor, full extension, and a clap overhead. I

"Boxed Out" For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 200 Meter Run 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20) L2 15-9-6 Reps Cut Runs in Half L1 15-9-6 Rep Scheme Cut Runs in half Burpee (no Box)/High Hang Muscle Snatch Notes: In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetiti

"Rush Hour" On the 4:00 x 5 Rounds: 15/12 Calorie Row 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round L2 Hang Power Snatch L1 12/9 Cal Row 10 Burpees 6 Hang Muscle Snatch or 6 MB Thruster Notes: In today’s high intensity interval style workout, the rounds will begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score at the end of the workout is the slowest round of the five. For example, if athletes went 1:30, 1:31, 1:37, 1:35, 1:34, their

Hang Power Clean Build to heavy set of 3 "Hangman" For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders L2 Scale Options: DU - 50/35/25 or 200/150/100 Singles Reps - 15/9/6 L1 15 Hang Power Clean (MB or bar) 15 Burpees 100 Singles 9 Hang Power Clean 9 Burpees 75 Singles 6 Hang Pow

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run L1 Sub Med Ball Power Cleans or Hang Power Cleans with a bar Notes: Inside this triplet workout, we’re looking for a power clean weight that athletes could complete 15+ unbroken repetitions when fresh. This is a moderate load that athletes could hold onto unbroken for every round. If these have to be singles, the bar is too heavy. The full 200 meter run must be completed to count towards today’s

"Dirty Thirty" For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee S