This is it! Last day of the year! Let's go out with a bang! WOD BRIEF + GROUP WARMUP (0:00 -12:00) MOBILITY (12:00 - 18:00) TEACHING (18:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Fran" 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) SNATCH COMPLEX (25:00 - 40:00) Build to a Heavy: Power Snatch + Overhead Squat + Squat Snatch TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Over and Out" For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 20:00) TEACHING (20:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Bells and Whistles" AMRAP 15: 400/350 Meter Row 20 Kettlebell Swings (53/35) 100' Bear Crawl

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) *MOBILITY (INCLUDED IN GROUP WARMUP) TEACHING (10:00 - 20:00) 3-POSITION SQUAT CLEAN (20:00 - 35:00) Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean TRANSITION + REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Clean Sheet" AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMR

MERRY CHRISTMAS EVERYONE!

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Twelve days of CrossFit" For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Bike

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Spin Cycle" AMRAP 18: 3 Rope Climbs 20/14 Calorie Assault Bike 60 Double Unders

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY + ACTIVATION (10:00 - 12:00) TEACHING (12:00 - 25:00) OVERHEAD SQUAT (25:00 - 40:00) Build to a heavy set of five. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Dead Arm" AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY + ACTIVATION (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Dopamine" 5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters)