Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

12 Push Press 95/65

12 Burpees

24 Double Unders

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Toes-to-bar

Box Jump 30/24

Squat Snatch 95/65

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters

100 Wall Ball Shots 20/14

150 Sit-ups

75 Toes to Bar

75 Push-ups

50 Weighted Step-ups 24/20, 53/35

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift 205/135

Strict Pull-up

Tabata Row (Calories)

Tabata Handstand Push Up

Tabata Power Snatch 95/65

Tabata Lunge

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the LOWEST reps performed in any of the intervals.

Complete as many rounds as possible in 15 mins of:

20 AbMat Sit-ups

20 Air Squats

10 Burpee Pull-ups

4 rounds for time of:

Run 200 meters

15 Hang Power Cleans 95/65

35 Double Unders

Front Squat 3-3-3-3-3

Then:

5 rounds for time of:

7 Front Squats 135/95

7 Box Jump Overs 24/20

7 Kettlebell Swings 70/53

Just a reminder that the New Year Nutrition Challenge will kick off at 9am! We will start taking measurements at 8:30am. If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9am.

"New Year Nutrition Challenge Workout"

For time:

60 Wall Balls 20/14

50 Pull-ups

40 Push Press 95/65

30 Burpees

14.4 / 23.1 Rx'd - CrossFit Games Open

Complete as many rounds as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14 lbs

30 Cleans 135/95

20 Muscle-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Strict Pull-up

Box Jump 24/20

Front Squat 95/65

For 5 cycles: AMRAP in 3 mins of:

4 Power Snatches, 95/65 lbs

8 Push-ups

12 Sit-ups

Rest 1 min between each cycle. For each cycle continue the AMRAP.

5 rounds for time of:

8 Squat Cleans 135/95

12 Toes-to-bars

10 Lateral Burpee Over Bars

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

*400 meter run is to the stop sign and back.

In teams of 2, with 1 partner working at a time, complete for time:

30 Hang Power Clean and Jerk 115/80

60 Wall Ball Shots 20/14

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

200 Double unders

10 rounds for time of:

7 Power Cleans 95/65

7 Front Squats 95/65

7 Push Jerks 95/65

5 rounds, 1 min per station, for max reps of:

Row Calorie

AbMat Sit-up

Burpee Pull-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds for time of:

100 meter One Arm Kettlebell Farmers Carry 53/35

15 Box Jump Overs 24/20

20 Wall Balls 20/14

*KB carry is to the end of the driveway and back.

Every minute on the minute for 7 minutes: Power Clean and Jerk x 2 reps.

Then:

Complete as many rounds as possible in 12 mins of:

21 Kettlebell Swings 53/35

15 Kettlebell Reverse Lunges 53/35

7 Push Jerks 145/100

For time:

60 Row Calories

50 Weighted Step-ups (choose load)

40 Handstand Push-ups

30 Burpees

20 Squat Cleans, 115/80 lbs