40 Wall Balls
40 Sit Ups
20 Box Jumps
40 Push Ups
80/160 double under/singles
20 Pull Ups
20 Burpees
40 Lunches

Pre-WOD
5 X 3 Shoulder To Overhead (215, 220, 225, 225, 230)

WOD: 12 Days of Crossfitmas
Max box jump - 44", 2 pts (missed at 48", will try again)
Max static hold - 31 secs, 2 pts
Max tire flips in 1 min - completed all 15 in 40 secs, 3 pts
Farmers carry - 4 rounds, 4 pts

Total pts - 11

Push-Jerk: 5x2 - 75-85-95-105-110

Annie: 50-40-30-20-10 / Double-unders / Ab-mat sit-ups

Sprints - 80 yards 7x (18 seconds or sub)

500m row (1:55seg.)
40 Push-up
1000m row (4:10seg.)
33 Push-up
2000m row (8:40seg.)
27 Push-up

Great show of Alumni folks! 1 full bus and three 12 passenger vans filled above capacity :) Drop is at the Glen Helen Regional Park. Run back to the academy in formation. starts with intro of everyone, then

5k run, stop for some push ups along the way, hill run, end with a bell run and speech and so on..

Good times.....

Skill/Strength

Back Squat - 70% x 10 x 3@ 165#
Hang snatch (mid-thigh) - 65% x 3 x 2@75#
70% x 3 x 3@ 75#, 85#, 95#
Overhead Squat - 65% x 3 x 2 @75#
70% x 3 x 3 @ 85#

WOD

"Elizabeth" 21-15-9 reps for time of:

power cleans (135#/95#)
ring dips

*****scaled cleans @ 95#, ring dips @ jumping ring dips, using one foot.

Tagged under elizabeth back squat hang snatch OH squat power clean ring dips

WOD

15min to establish a 1RM Snatch

Strenght:

Behind the neck Jerk 75% x3x5 @ 96#, 115#, 115#, 115#, 115#

Push Press 75%x5x2@ 95#, 95#
80%x5x2@ 115#, 115#

WOD:

Tabata Double Unders x 8 minutes
Tabata Burpees x 8 minutes

Score is total number of Burpees

Pre-WOD:
11 minute Clock
5 minutes-2 Power Snatch OTMEM (155)
1 Minute Break
5 minutes- 1 Power Snatch OTMEM (170)

WOD: 10 Minutes OTMEM
Alternate Minutes
15-KB Swings
200 meter run

16min running clock
Even Min: 5 Power cleans 205#
Odd Min: max rep burpees

Score is total number of burpees.