Here’s to the final WOD in 2017, and to the New Year filled with fitness and fun!

Partner/Team WOD

In teams of two or three, complete the following for time:

Start with..

• 2017m Row*

Then 18 rounds** of..

• 12 Wall Balls (30#/20#)
• 30 Double Unders (scale to 60 singles)

Finish with..

• 2018m Row*

Notes:

*Meters on the rower may be split up between however the individuals on the team see fit.

**If you are with one partner, alternate complete rounds (9 rounds each).  For teams of three, each partner will complete 9 rounds each, but will do so waterfall style, meaning each athlete will follow the athlete ahead of them.  While two athletes work, the other rests.

Strength

15 minutes to build to a 2RM Overhead Squat

*If you cannot perform an overhead squat with proper mechanics – substitute the following:

• 5 x 3 Seated Behind the Neck Press + Squat from box

Conditioning

“17.1 V2.0”

12 minute AMRAP:

• 20 Alternating DB Snatches (50#/35#)
• 10 Burpee Box Jump Overs (24″/20″)

Strength

Every 2:30 minutes for 15 minutes (six sets):

• 3 Deadlifts @ 70% 1RM
• Max Strict Handstand Push-ups (15 rep cap)*

*Scaling = Strict HSPUs → Kipping HSPUs → DB Z Presses

Conditioning

“CrossFit Disco”

Reps of 10-9-8-7-6-5-4-3-2-1:

• Power Clean @ 75% Bodyweight**
• Pull-ups

**Scale to 65% power clean max

Strength

6 x 3  Front Squat

• Build through the course of six sets to today’s heaviest set of three

Conditioning

Reps of 27-21-15-9:

• Wall Balls (20#/14#)
• Bar Facing Burpees

Happy Holidays from Capital City CrossFit!

Conditioning

“12 Days of CrossFit 2017”

• 1 Clean and Jerk (135#/93#)
• 2 Lateral Bar Hopping Burpees
• 3 Push Press (135#/93#)
• 4 Pistols (sub 2 count lunges)
• 5 Waaaaallllll Baaaalllllls! (20#/14#)
• 6 Pull-ups
• 7 Deadlifts (135#/93#)
• 8 DB Snatches (50#/35#)
• 9 Toes-2-Bar
• 10 Front Squats (135#/93#)
• 11 Clapping Push-ups
• 12 oz. Cold Beer (sub 500m row)

Go through the exercises as if you were singing the popular Christmas tune “12 Days of Christmas.” Start with one clean and jerk, then two burpees and one clean and jerk, then three push presses, two burpees, and one clean and jerk..

Strength

1 Clean Pull + 2 Hang Power Cleans + 1 Jerk

• Take 12 minutes to build to the heaviest complex possible

Conditioning

3 rounds for max reps:

• 3:00 Row for Max Calories
• 2:00 Max Weighted Walking Lunge Steps (45#/35# Plate)
• 1:00 Ground to Overhead (45#/35# Plate)
• Rest 2:00 between rounds

Partner WOD

20 minute AMRAP – Alternating complete rounds with your partner:

• 25 Double Unders/50 Singles
• 10 Double Kb Front Squats (53#/35#)
• 10 Target Burpees

Core Stability

Accumulate 5:00 of Side Planking – switching sides every :30 (as little rest as possible)

Strength

A1. Bench Press 5-5-5-3-3-3

• Build to heavy set of three

A2. 6 x 5 Strict Chin-ups

Conditioning

3 rounds for time:

• 18 DB Push Press (2 x 50#/35#)
• 15 Deadlifts (225#/153#)
• 12 C2B Pull-ups

Strength

A1. 4 x 5 Speed Squats* @ 40% 1RM

• Rest :30

A2. 4 x 10 Lateral Hurdle Jumps

• Rest :90

*Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible.

Conditioning

For time:

• 45 Wall Balls (30#/20#)
• 30 Hang Power Cleans (135#/93#)
• 800m Run
• 30 Hang Power Cleans
• 45 Wall Balls

Team WOD

Teams of three – 20 minute AMRAP – Continue up the ladder, going as far as possible:

Reps of 5-10-15-20-25 etc..

• Calorie Row
• Kettlebell Swings (60#/44#)
• 2-count Split Lunges

This will be follow the leader style. Once partner A completes the 5 calorie row, Partner B will hop on the rower to complete his/her 5 calorie row. Partner C will follow Partner B. Teammates may not be working at the same station. Continue up the ladder, adding 5 reps per round until the 20 minutes is up.