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Prancer - 12-22-17
Deadlifts: 2 Reps EMOM x 8 (climbing)
On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Deadlifts (185/135)
9 Barbell-Facing Burpee

Dancer - 12-21-17
20 Minute AMRAP:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

12 Days of X-Mas - 12-20-17
12 DAYS OF X-MAS
1 Power Snatch (95/65#)
2 Toes to Bar
3 Thrusters (95/65#)
4 Kettelbell Swings (53/35#)
5 Power Clean (95/65#)
6 Pull Ups
7 Push Jerks (95/65#)
8 Box Jumps (24”/20”)
9 Back Squats (95/65#)
10 Wallballs (20/14#)
11 Lateral Bar Hops
12 Muscle Ups/ Ring Dips
*Workout goes just like the song

Dasher - 12-19-17
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

*At the 10 Minute Mark…
Take 8 Minutes to find a 1RM Power Clean


"EIKCAJ" - 12-18-17
Front Squat: 2 Reps Every 1:30 x 8 (climbing)


30 Pull-ups
50 Thrusters (45/35)
1,000 Meter Row


The Grinch - 12-17-17
EMOM x 10:
Minute 1: 7 Burpee Box Jumps
Minute 2: 7 Dumbbell Squat Cleans (Light Load)
*Rest 5 Minutes
15 Minute AMRAP:
15 Calorie Bike/Row
12 Dumbbell Deadlift
9 Dumbbell Hang Power Clean
6 Dumbbell Push Press
*Rest 5 Minutes
10 Minute AMRAP:
10 Ring Rows
20 Banded Tricep Pull-Downs
30 Hollow Rocks

Black Ice - 12-16-17
Front Rack Lunges: 12 Reps ( 6/side) Every 1:30 x 6(climbing)

Teams of 2
80ft Overhead Walking Lunges (each) 53/35#
120 Double Unders
40 Bar Facing Burpees
120 Double Unders
80ft Overhead Walking Lunges (each) 53/35#

*9 Minute time Cap

Home Alone - 12-15-17
10 Minute AMRAP:
3 Bar Muscle-Ups (Scale 5 C2B Pull ups)
5 Front Squats (165/115)
7 Burpee Box Jump Overs (24/20)
*Rest 2:00
For Time:
35 Burpee Pull-Ups

Frosty the Snowman - 12-14-17
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Deadlifts (115/75) in time remaining
*Rest 1 Minute
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Power Cleans (115/75) in time remaining
*Rest 1 Minute
Every 2 Minutes x 3
35 Double Unders
8 Lateral Barbell Burpees
Max Push Jerk (115/75) in time remaining

BIG clean complex - 12-13-17

Every 5 Minutes x 6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Holiday Affair - 12-12-17
EMOM x 12:
Minute 1: 5 Bench Press (Body weight)
Minute 2: Max Strict Pull Ups

For Time:
Row 2,000 Meters


Charlie Brown Christmas - 12-11-17
3-Position Power Snatch: Every 1:30 x 8 (climbing)
High Hang(hips) + Hang(top of knee) + Power Snatch(floor)

3 Rounds:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Scrooged - 12-10-17
EMOM x 16 (8 Rounds)
Odd Minutes: 15/12 Calorie Row
Even Minutes: 3 Power Cleans (Athlete’s choice on loading)
*Rest 3 Minutes
EMOM x 16 (8 Rounds)
Odd Minutes: 14/10 Calorie Bike
Even Minutes: 3 Front Squat (Athlete’s choice on loading)

Mixed Nuts - 12-09-17
25 Minute AMRAP:
Teams of 3:
60 Box Jump Over 24”/20”
40/30 Calorie Bike
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105

Kiss Kiss, Bang Bang - 12-08-17
Back Squats: Every 1:30 x 8(Climbing)
1 Pausing Back Squat + 1 Back Squat

13 Minute AMRAP:
55 Barbell Facing Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups (scale: Dumbbell Strict Press)

Trading Places - 12-07-17
18 Minute AMRAP:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Shuttle Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Shuttle Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Shuttle Run

Climbing by 3’s until cap.


A Christmas Carol - 12-06-17
Teams of 3:
7 Minute AMRAP:
50 Push Press (135/95)
50 Push Press (155/105)
Max Push Press (185/135)
*Rest 3 minutes
7 Minute AMRAP:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 minutes
7 Minute AMRAP:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/135)

The Santa Clause - 12-05-17
On the 4:00” x 6:
12 Toes to Bar
16 Deadlifts (135/95)
12/9 Calorie Bike, or 12 Lateral Barbell Burpees
*Alternating rounds of calories on the bike and lateral barbell burpees. Score is time of your slowest round.
Cash Out: (At the 24 Minute Mark)
100 Abmat Sit-Ups for Time


Miracle on 34th Street - 12-04-17
Snatch Complex: Every 1:15 x 8(climbing)
Power Snatch + Low-Hang Power Snatch + Overhead Squat

15 Minute AMRAP:
60 Double Unders
30/21 Calorie Row/Bike
15 Overhead Squats (115/75)

Die Hard - 12-03-17
10 Minute AMRAP:
30 Jumping Jacks
10 Air Squats
30 Mountain Climbers
10 Push Ups
30 High Knees in Place
10 Sit-Ups
Rest 5 Minutes
15 Minutes AMRAP:
10 Dumbbell Push Press (Right Arm)
20 Pull-Ups
10 Dumbbell Push Press (Left Arm)
20 Air Squats
*Rest 5 Minutes
10 Minute Tabata:
:20sec. Flutter Kicks
:10sec. Rest
:20sec. Ab-Mat Sit-Ups
:10sec. Rest


Babes in Toyland - 12-02-17
Push/Pull: Every 2:00 x 5
3 Deadlifts (climbing) + 10 HSPU’s

Partner WOD
10 Minute AMRAP:
60 Wallballs 20/14#
50 Calorie Row
40 Deadlifts 225/155#
30 Calorie Bike
20 Toes to Bar
10 Strict Handstand Push Ups

Nightmare Before Christmas - 12-01-17
Back Squats: 3 Reps Every 2:00 x 5 (climbing)

8 Rounds:
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

It's a Wonderful Life - 11-30-17
Teams of 3:
20 Minute AMRAP:
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

The Polar Express - 11-29-17
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/2

Planes, Trains and Automobiles - 11-28-17
Snatch Complex: EMOM x 10(climbing)
2 Power snatch + 1 Overhead Squat

2 Rounds:
400 Meter Run
15 Power Snatches (95/65)
400 Meter Run
15 Overhead Squats (95/65)


Dirty 30 - 11-27-17
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Bargain Basement - 11-26-17
10 Minute AMRAP:
10/7 Calorie Row
10 Burpee Over Rower
10 Sit-Ups
20 Mountain Climbers
Rest 5 Minutes
12 Minute AMRAP:
50 Air Squats
20 Alternating Dumbbell Snatch (50/35#)
Rest 5 Minutes
EMOM x 10
Even: 40sec. Push-Ups
Odd: 40sec. Pull-Ups or Ring Rows

Doorbuster - 11-25-17
Reverse Lunges: 10 reps EMOM x 8(across)

Teams of 2
12 Minute AMRAP:
30 Double Unders
15 Power Snatch 75/55#
*Relay Style per round.

Shop til Ya Drop! - 11-24-17
On the 4:00 x 5 Rounds:
400 Meter Run/500 Meter Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 155/105

TURKEY Day! - 11-23-17
Teams of 2
0-9 Minutes:
2K Row/4K Bike
9-21 Minutes:
Ascending Ladder of…
3 Thrusters 95/65#
3 Pull Ups
6 Thruster 95/65#
6 Pull Ups
Continue to add 3 reps to each movement. Relay style per round.
23-35 Minutes:
Death by Burpee (Add 2 reps each minute, until failure)

Pumpkin Souffle - 11-22-17
Deadlift: 3 Deadlifts + 10 HSPU’s Every 1:30 x 5(climbing)

Teams of 2
18 Minute AMRAP:
7 Deadlifts (225/155)
100 Shuttle Meter Run
7/5 Calorie Bike
*Relay style per round.


Dinner Roll - 11-21-17
:20sec. AMRAP: Clusters (115/75)
Rest :40sec
:40sec. AMRAP: Clusters (135/95)
Rest 1:20
1 Minute AMRAP: Clusters (165/105)
Rest 1:20
:40sec. AMRAP: Clusters (135/95)
Rest :40sec
:20sec AMRAP: Clusters (115/75)

15 Minute AMRAP:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar

Mincemeat Pie - 11-20-17
Snatch Complex: Every 1:30 x 8(climbing)
Hang Power Snatch + Power Snatch + Overhead Squat

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/75)

Shoofly Pie - 11-19-17
10 Minute Clock:
:30sec. Bike
:30sec. Walking Lunge
:30sec. Burpee
:30sec. Dumbbell Clean & Jerk (35/20#)
*Rest 5 Minutes
15 Minute AMRAP:
30 Push-Ups
50 Dumbbell Deadlift (50/35#)
30 Push Ups
50 Dumbbell Power Clean (50/35#)
*Rest 5 Minutes
Tabata: 20sec on, 10sec off x 12
Hollow Hold
Plank Hold


Mashed Cauliflower - 11-18-17
Partner WOD
For Time:
1k Row
100 Wallballs 20/14(partner holds Squat)
50 C2B Pull Ups (partner hangs)
50 Push Press 135/95 (partner holds Handstand)
100 Burpees Over Rower (partner hold plank)
1k Row

Pecan Pie - 11-17-17
Power Snatch: 3 Reps Every 1:30 x 6(climbing)

5 Rounds:
21 Air Squats
12/9 Calorie Assault Bike
9 Dumbbell Power Snatches (50/35)



Corn Pudding - 11-16-17
EMOM x 10:
Even: 7 Burpee Box Jumps (24”/20”)
Odd: 7 Hang DB Squat Cleans (35/20#)
*Rest 5 Minutes
15 Minute AMRAP:
10 Dumbbell Thrusters (35/20#)
20 DB Front Rack Lunge (35/20#)
30 Weight Sit-Ups w/ 1 Dumbbell
*Rest 5 Minutes
EMOM x 10
Even: 40sec. Max Cal Row
Odd: 40sec. Strict Pull-Ups or Ring Rows

Acorn Squash - 11-15-17
Teams of 3
7 Minute AMRAP:
50 Back Squats (135/95)
50 Back Squats (185/135)
Max Back Squats (225/155)
*Rest 3 minutes
7 Minute AMRAP:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/115)
*Rest 3 minutes
7 Minute AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Pop Over - 11-14-17
For Time:
500 Meter Row,
30 Wallballs (20/14)
30 BJ (24/20)
500 Meter Row
21 KBS (53/35)
12 Pull Ups
500 Meter Row
21 KBS (53/35)
12 Pull Ups
500 Meter Row
30 Wallballs (20/14)
30 BJ (24/20)

Pumpkin FREAKIN Pie - 11-13-17
Squat Clean & Jerk Complex: Every 2:00 x 6(climbing)
3-Position Squat Clean (Hips, Top of knee, Floor)+ Split Jerk

5 Minute AMRAP:
15-12-9
Calorie Row
Power Snatch (115/75)

*Rest 5 minutes

5 Minute AMRAP:
15-12-9
Calorie Bike
Clean and Jerks (115/75)

Brussel Sprouts - 11-12-17
4 Rounds:
27/21 Calorie Bike
21 Kettlebell Swings (53/35)
15 Kettlebell Goblet Squats (53/35)

Chelsea - 11-11-17
“CHELSEA”
EMOM x 30
5 Pull Ups
10 Push Ups
15 Air Squats

Pearled Onions - 11-10-17
Push Press: 2 reps Every 1:30 x 8

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

Cranberry Sauce - 11-09-17
20 Minute AMRAP:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row
Next round is 6’s, then 9’s, etc…
Partners complete full rounds

Green Bean Casserole - 11-08-17
Clean Complex: Every 1:30 x 6 (climbing)
Hang Power Clean + Pause Front Squat (2 sec. in bottom) + Squat Clean

2 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
12 Squat Clean (115/75)

Mashed Taters - 11-07-17
4 Minute AMRAP:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

*Rest 4 minutes

4 Minute AMRAP:
21 Calorie Row
21 Burpees
21 Toes to Bar

*Rest 4 minutes

4 Minute AMRAP:
15 Calorie Row
15 Burpees
15 Pull-ups

Gravy - 11-06-17
Snatch Complex: EMOM x 9 (climbing)
1 Hang Power Snatch + 1 Power Snatch

Teams of 2
15 Minute AMRAP:
10 Bench Press (135/85)
10 Power Snatch (115/75)
* Partner 1 goes though the round then Partner 2 follows *

Stuffing - 11-05-17
20 Minute AMRAP:
15 Wall Balls (20/14)
10 T2B
5 Power Cleans (185/125)


Three Musketeers - 11-04-17
Teams of 3:
100/70 Calorie Bike
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 CTB Pull-Ups
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

Back on Track? - 11-03-17
Front Squat: 2 Reps Every 1:30 x 8(climbing)

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

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