19 - 31 December 2016

MONDAY - 19 December 2016


[1] "Annie"
For Time:
50-40-30-20-10
- Double Unders
- Situps
Time:  6:13 PR! (from 6:18)


[2] 2016 12 Days of Christmas
*Like the song:

1 - Thruster 115/65  RX+135/95

2 - Strict Press 115/65  RX+135/95

3 - Front Squats 115/65  RX+135/95

4 - Power Cleans 115/65  RX+135/95

5 - Ring Dips

6 - Situps

7 - Box Jumps

8 - Wall Balls 20/14

9 - Toes to Bar

10 - Squats

11 - Pullups

12 - Thrusters 115/65  RX+135/95

Time: 28:35


TUESDAY - 20 December 2016


[1] "The Chief"
The Chief”
3 Min AMRAP of
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
1 Min Rest
Repeat for a total of 5 cycles
Scores: 27+9rx PR (estimated: 7+0, 5+3, 4+9, 5+9, 5+9)
*Start next cycle where you left off from the last.


WEDNESDAY - 21 December 2016
[1] REST


THURSDAY - 22 December 2016
[1] REST


FRIDAY - 23 December 2016
[1] Misawa CrossFit “12 Days of Christmas”
1 SDHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Hang Power Cleans 75/55
5 Power Snatches 75/55
6 KBS 53/35
7 Pull-Ups
8 Toes 2 Bar
9 Box Jumps
10 Goblet Squats 53/35
11 Burpees
12 (Total) Front Rack Lunges 75/55
Time: ~22 mins


SATURDAY - 24 December 2016
[1] REST


SUNDAY - 25 December 2016
[1] REST - MERRY CHRISTMAS


MONDAY - 26 December 2016
[1] Snowboard APPI


TUESDAY - 27 December 2016
[1] REST


WEDNESDAY - 28 December 2016
[1] REST


THURSDAY - 29 December 2016
[1] REST


FRIDAY - 30 December 2016
[1] "Nick" (modified)
https://crossfit.com/workout/2016/12/28#/comments
12 Rounds for time:
35-lb. dumbbell hang squat cleans, 10 reps
6 Pushups on dumbbells
6 Abmat Situps
Time: 21:03


SATURDAY - 31 December 2016
[1] Snowboard - Aomori Springs