251226 For time: - RX - 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) - INTERMEDIATE - 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) - BEGINNER - 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30 wall-ball shots (6/10 lb)(9/9 ft) - MASTERS 55+ - 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/20 lb) (9/9 ft) Post-workout accessory Accumulate with a partner: 40 DB Turkish get-ups - Trade off as desired.Read more

Pre-workout skill Every 2:00 x 4 sets: 1-5 muscle-ups - Perform AMRAP until failure on the final set. 251228 AMRAP with a partner: - RX - AMRAP 20 with a partner: Row for calories – Switch as needed. - Intermediate - Same as Rx’d - Beginner- Same as Rx’dRead more

Pre-workout strength EMOM 8: 1 deadlift - Build to a heavy single. 251226 AMRAP - RX - AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) - INTERMEDIATE - AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) - BEGINNER - AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) - MASTERS 55+ - AMRAP 8: 2 wall walks 2 deadlifts (165/255 lb)Read more

Merry Christmas! Feel free to do the following At Home WOD. At Home - AT-HOME - AMRAP 14: 60 alternating single-leg squats 50 sit-ups 40 single-dumbbell thrusters (20/35 lb) 30 dumbbell power cleans (35/50 lb) 20 dumbbell squats 10 wall walks - Use one dumbbell for the thrusters. - Use two dumbbells for the cleans and squRead more

12 Days of CrossFit For time - RX - 12 rounds for time, starting with 1 and adding a movement each round: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats - Perform the workout like the ""12 Days of Christmas"" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new movement each round. - INTERMEDIATE - Same as Rx'd - BEGINNER - 12 rounds for time, starting with 1 and adding a movement each round: 1 inchworm 2 candlesticks 3 up-downs 4 push-ups from the knees 5 walking lunges 6 air squats 7 sit-ups 8 mountain climbers 9 jumping jacks 10...Read more