A. Back squat – 5 @ 70, 75%, 3 @ 80%, 1 @ 88%, 5 @ 75%.

B. 4 rounds, not for time:

1 lap sled push (challenging, but not so much that you stop pushing at any point other than the turnaround)

15-30 barbell good mornings

Max effort L-hang/tuck hang.

24/12/2019 (half day only)

A. Alternating for 5 sets:

– Challenging ring rows/strict pull-ups/weighted pull-ups for 5 reps – as tough as possible, so elevate the feet if needed on the ring rows.

– Barbell strict press – 1-1-1-5-5 reps, working up to a heavy single (not maximal), then two drop sets of 5 reps at 80% of your heavy single.

B. 6 rounds for time of:

3 deadlifts (255/185 OR scale to 60%, whichever is LESS)

12 reverse lunges (total) (2 KBs or DBs)

36 double-unders (scale number if needed).

Compare to Jul 18 2019, Jan 23 2019.

25/12/2019, 26/12/2019 – Gym closed


A. Split jerks from a rack – 5 sets of 3, working at a moderately heavy weight. Work on an upright position during the dip and drive, and then get under the bar fast.

B. 3 rounds for total calories:

Row 5 minutes, rest 2 minutes.

C. Tabata planks (on hands or scale up to rings).


A. i) Handstand push-ups – Complete 4 max effort sets of HSPU, resting as needed between sets. Scale to piked push-ups or regular push-ups.

ii) 3 max effort handstand holds (back to wall, or facing wall in a wall walk).

B. From Dec 11 2017:

5 rounds, for total reps:

1 minute wall balls

1 minute double-unders

Rest 1 minute.

C. 3 max effort sets of stir-the-pot on an exercise ball.


A. From Dec 9 2018:

From crossfit.com on Nov 27 2018 (https://www.crossfit.com/workout/2018/11/27#/comments):

18-15-12-9-6-3 reps for time of:

Power snatches

Men: 75 lb.
Women: 55 lb.

Here are some recommended scaling options from the website:

This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bar modifications that allow you to do large sets and minimize rest breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Power snatches
Hanging leg raises

Men: 55 lb.
Women: 45 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Power snatches
Hanging knee raises

Men: 45 lb.
Women: 35 lb.