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Hanukkah WOD

UGLY SWEATER DAY “Judah Maccabee” (The MLCF Hanukkah WOD) 8 Rounds for time of: -8 Hang Power Clean @95/65 -8 Front Squat @95/65 -8 Push Press @95/65 -8 Burpees -8 Pull-ups -8 Dips -8 Box Jumps @20 -8 Sit-ups *WOD can be performed solo or as a 2-person team. Teams will go rep for rep. …

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Molon Labe CrossFit

Strength: Floor press 15 Minute work up to 1RM Between sets complete 3 x 10 ring push-ups EMOM 10 minutes of: -15 AbMat sit-ups *remaining time in each minute complete max KB swings @53/35 Score = KB swings Afterburner: 200 Band push-downs

Weight Vest Wednesday

Strength: 10 EMOM of: -1 Hang Power Clean + 1 Thruster *RX+ Increase Weight Every Min WOD Minutes 0-3: AirDyne, Assault Bike or Rower – Calories 40 Minutes 3-6: 30 Thrusters @95/65 Minutes 6-9: 15 Ring Muscle Ups/Bar Muscle-ups or Chest to bar pull-ups Minutes 9-12: 30 Front squats 95/65 Minutes 12-15: AirDyne, Assault Bike …

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Macedonia Fitness

Strength: Strict Press -8 x 3 (barbell or dumbbell rows between sets of press work 4 x 10) For time: 21-18-15-12-9-6-3 -Power Snatches 75/55 -30 Double Unders In Between Each Set Time CAP – 15 Mins Afterburner: 5 Sets: -20 Scapula Push Ups -25 Band Pull Aparts Laying on Your Back

Team WOD

Teams of 3: AMRAP 25 Minutes of: -100 Cal Row, 50 Thrusters (45/35) -100 Cal Row, 50 Thrusters (75/55) -100 Cal Row, 50 Thrusters (95/65) -100 Cal Row, Max Thrusters (115/85)

CrossFit

Strength: Back squat 1-1-1-1-1-1-1 work up to 1RM for today with minimum 2 min rest between attempts For time: 21-15-9 -Slamball @30/20 -Box jumps @24/20 Then: 15-9-6 -Burpee -Alternating dumbbell snatch @50/35 Then: 9-6-3 -Bar muscle-ups -Single arm thrusters @50/35

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