WOD for Monday, 12/30/13: AMRAP for 14 minutes: 10 kettlebell swings (70#/53#) 10 burpee one leg box jumps (24″/20″)

WOD for Tuesday, 12/24/13: “The Twelve Days of Christmas” 1 clean (135#/95#) 2 handstand push-ups 3 front squats (135#/95#) 4 sumo deadlift high-pulls (135#/95#) 5 chest to bar pull-ups 6 box jumps (24″/20″) 7 burpees 8 push-ups 9 wall balls (20#/14#) 10 kettlebell swings (53#/35#) 11 deadlifts (135#/95#) 12 thrusters (135#/95#)

WOD for Monday, 12/23/13: “2008 CrossFit Games Workout #4” 30 squat clean and jerks (155#/105#)

WOD for Friday, 12/20/13: 3 rounds: 20 KB swings (53#/35#) 30 OH lunges (45#/25#) 600m run

WOD for Thursday, 12/19/13: 12 minutes to find your 1RM push press rest 3 minutes… every minute on the minute for 10 minutes: 3 push presses at 75% of your new 1RM

WOD for Wednesday, 12/18/13: 3 rounds: 1 minute AMRAP of rope climbs 1 minute AMRAP of handstand push ups 1 minute AMRAP of air squats 1 rope climb = 5 points (3 for scaled) 1 handstand push-up = 3 points (1 point for scaled) 1 air squat = 1 point *your score…

WOD for Tuesday, 12/17/13: 3 burpee bar muscle ups 1 clean and jerk (135#/95)* *increase the amount of clean and jerks by 1 rep every round

WOD for Monday, 12/16/13: 50 power snatches (95#/65#) 50 overhead squats (95#/65#) 800m run

WOD for Friday, 12/13/13: 1000m row 15 thrusters (95#/65#) 750m row 10 thrusters (135#/95#) 500m row 5 thrusters (185#/115#)

WOD for Thursday, 12/12/13:  12 minutes to find your 1RM deadlift rest 3 minutes… every minute on the minute for 10 minutes: 3 deadlifts at 75% of your new 1RM