30 muscle ups for time WOD Notes: The scale for the 30 MU will be 2x or 3x pull ups, push ups, and sit ups. Partition any way you want. Jumping MU may be permitted based…

Split jerk 1-1-1-1-1-1-1 Then  30 man makers (not for time) WOD Notes: For the man makers, the goal is to do 30 heavy reps. You can make slight increases/decreases in weight as you go. Compare…

"ICA's 12 Days of Christmas” Day 1 = 1 run (200m) Day 2 = 2 deadlifts (225/155#) Day 3 = 3 box jumps (30/24″) Day 4 = 4 push ups (clapping for guys) Day 5…

Banded sumo rack pull 10 x 1 (70% 1RM on bar, 40 % in band tension, bar raised on 45 or 25# plates) Then Weighted step ups 25R/25L (24/20")

Complete for time: 1000m Row 25 overhead squats (135/95# NTE 70%) 25 toes through rings 25 kb swings (70/53#) 50 abmat situps WOD Notes:  This workout was adapted from a CrossFit KOP workout called "Nikki"-…

Thruster 2-2-2-2-2-2 Then 8 x 40 yard dash  WOD Notes: The thruster is "dirty" because is must be cleaned from the floor.

Teams of 3, one athlete working at a time complete: 10 rope climbs 150 wallballs (20/14# to 10/9') 100 pullups 75 sandbag cleans(45/25) 50 burpees over sandbag 10 rope climbs WOD Notes:  Rope climbs can…

EMOM for 30: 1 Snatch (~90% 1RM) WOD Notes:  EMOM stands for every minute on the minute.  This means at the start of each minute you will complete one snatch. We STRONGLY prefer a squat…

"The Chief" Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups  9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes: Only…

Max height box jump Then "12.1" AMRAP in 7 minutes of: Burpees WOD Notes:  This is another competition workout from last year.  The standard for burpees is that each athlete must set a mark 6"…