Brian Chandler

Strength Push Press x 5-5-5-5-5 Conditoning “Grindy” Complete for time: 10 Clean & Jerks (135#/93#) 5 rounds of “Cindy” 10 Clean & Jerks 5 rounds of “Cindy” 10 Clean & Jerks *1 round of Cindy= 5 Pull-ups 10 Push-ups 15 Air Squats

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

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

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