Monday 131223

All-levels WOD/Beginner WOD:
A. Back squat 3-3-2-2-1-1-1
B. 21-15-9-15-21: kb swings 24/16, sit ups

Competition Team WOD:
Part A. 5-7 sets: 2 Behind the neck snatch push press+OHS
Part B. 16 minute EMOM: 3-4 TNG tough deadlifts (odd), 10 burpees (even)
into 5 minute AMRAP: 30 unbroken double unders

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(Photo credit: Alex Robleto)

UPDATED HOLIDAY SCHEDULE, December 23-29
CrossFit during and after pregnancy
Position is key
Beautiful adventure
How to fake “working remotely” while home for the holidays

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
80 squats
95/65 pound Push press 10 reps
60 squats
95/65 pound Push press 20 reps
40 squats
95/65 pound Push press 30 reps
20 squats

Competition Team WOD:
“12 Days of Christmas”

  • Brad Hoover

    A: 3 at 135-165-185, 2×2 205, didn’t want to push it further today
    B: 6:34 (20kg kb)

  • Kaptain

    Is Tuesday’s WOD some kind of cruel holiday gift! If it is, I am returning it, and want a new one.

    • Albert Insogna

      That round of 30 push press will be fun.

    • http://www.joshuanewman.com Joshua Newman

      It’s actually even worse than it looks.

  • BenS

    A; 225, 245, 265, 275, 305, 315
    B: 5:18 rx’d

  • Jim S

    A: 225,235×3, 240,245×2 250, 255, 260 (pr)
    B: 7:16
    I had at least one more lift in me but no spotters, so discretion being the better part of valor… It wasn’t that long ago that 200lbs scared me. That felt good.