4 rds
DB 15 squat cleans
run to stop sign

" Christy's birthday!"
1 min on, 30 sec off
2 rds
burpees
sandbags, ground to overhead
wall ball
box jumps
sit-ups
ball slams
tire flips

bench press 5-5-5-5-5

5 rds
1 min KB swing, 1 min rest
if you do not get 30 reps, 5 burpees during rest min.

"The Twelve Gifts of Christmas"

12 pull-ups
11 burpees
10 Sit ups
9 Kettlebell swings
8 push-ups
7 Box Jumps
6 Deadlift
5 Hang Clean
4 push press
3 double unders
2 dips
1 Run

21-15-9
thrusters
burpees

Deadlifts
1-1-1-1-1-1-1

AMRAP in 7 min:
7 kb swings
7 push-ups
Extra:
3 rds
5 pull-ups
10 box jumps
20 burpees

10-1
pull-up
kettlebell swing
run to fence with wt.

for time:
1000m row
80 sit-ups
60 push press
40 walking lunge
20 burpees

5 rds of:
12 deadlifts
9 hang power cleans
6 push jerks

500m row
AMRAP in 10 min:
5 push-ups
10 squats
1000m row

Shae's birthday

buy-in 70 sit-ups
AMRAP in 12 min
13 box jumps
40 ball slams

buy-out 19 sit-ups

20,30,40,50
sit-ups
jumping ball slams

at  the ZOO

AMRAP 10 min

10 sdhp
10 push press
10 lunges with the bar

at the ZOO
from CrossFit East

kb swings
goblet squats
jump ropes

50-10-100
40-10-200
30-10-300
20-10-400
10-10-500

AMRAP in 15 min:
10 box jumps
15 sit-ups
20 ball slams

at the ZOO

10-1
deadlifts
hang power clean
front squat
push press
Me:  95 lbs  19:28?
Shae: 75 lbs   23: ?

3 min work, 2 min rest
box jumps
rows
ground to overhead

1 min fun, 10 sec transition  3 rds
push press
box jumps
burpees
power cleans
rows
rest

'Cindy"

AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats