Dec 10th - Santa Run Dec 16th - Court 6 Christmas Party, Woddie Awards L1) 3 Rounds 30 Skips 15 Sit ups 10 Kettlebell Swings Scaled) 4 Rounds 30 Double Unders (60 skips) 20 Sit ups 10 Kettlebell Swings 53/35 Rx) 4 Rounds 60 Double Unders 30 Sit ups 15 KBS 70/53 CompTrain) Recovery Day

L1) 5 Rounds 5 Hang Cleans 5 Push Jerks Scaled) 10-9-8-7-6-5-4-3-2-1 Hang Clean 95/65 Push Jerk Rx) 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 135/95 Push Jerk CompTrain) 1) Clean & Jerk 3&1's, 1 at 60% 1 at 65% 4x1 at 70% 2) Clean Pulls, 4x3 at 85% 3) Front Squat, 4x5 at 65% 4) 10-9-8-7-6-5-4-3-2-1 Hang Power Clean + Push Jerks* 135/95 *Complete 10 Unbroken Hang Cleans, directly into 10 Unbroken Push Jerks. Rest as little as needed to pick up the bar and do 9 & 9 Unbroken.

L1) 4 Rounds 8 Overhead Squats 4 Burpees Scaled) 1) 18's @ 45/35 2) 15's @ 75/55 3) 12's @ 95/65 4) 9's @ 115/80 Rx) "Freedom Sauce" 1) AMRAP 3: 21 Overhead Squats 95/65 21 Barbell Burpees Max Calorie Row 3:00 Rest 2) AMRAP 3: 18 Overhead Squat 115/80 18 Barbell Burpees Max Calorie Row 3:00 Rest 3) AMRAP 3: 15 Overhead Squats 135/95 15 Barbell Burpees Max Calorie Row 3:00 Rest 4) AMRAP 3: 12 Overhead Squats 155/105 12 Barbell Burpees Max Calorie Row CompTrain) 1) "Freedo

L1) 3 Rounds 30 Skips 10 Power Cleans 30 Skips 10 Hanging Knee Raises Scaled) AMRAP 15: 50 Skips 10 Power Cleans 95/65 50 Skips 10 Hanging Knee Raises Rx) AMRAP 15: 30 DU's 15 Power Cleans 115/75 30 DU's 15 TTB CompTrain) 1) Snatch, 1x3 at 60% 1x3 at 65% 3x3 at 70% 2) Snatch Pull, 4x3 at 85% 3) Back Squat, 3x8 at 65% 4) AMRAP 15: 30 DU's 15 Power Cleans 135/95 30 DU's 15 TTB

Open Gym 10-Noon 21-18-15-12-9-6-3 Calorie Row Strict Press 75/55

Saturday - No Class - Island Throwdown (CrossFit Summerside, 8-5) Sunday 10 - Noon L1) 3 Rounds 5 Ring Rows 10 Push ups 15 Sit ups 20 Squats 1:00 Rest Scaled) 5 Rounds 10 Pull ups 15 Push ups 20 Sit ups 25 Squats 1:00 Rest Between Rounds Rx) "Barbara" 5 Rounds 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 3:00 Rest Between Rounds CompTrain) *If you're competing this weekend rest or walkthrough the IT4 WOD's. No heavy lifting, keep intensity low-ish 1) Snatch, 1x2 at 65%

L1) 15 Box Jumps /Step ups 15 Jumping Pull ups 15 Kettlebell Swings 15 Walking Lunges 15 AbMat Situps 15 Push Press 15 Supermans 15 Wall Balls 15 Burpees 50 Skips Scaled) 25 Reps of each Rx'd movement Rx) "Filthy Fifty" 50 Box Jumps 24/20 50 Jumping Pull ups 50 Kettlebell Swings 35/25 50 Walking Lunges 50 Toes-to-Bar 50 Push Press 45/35 50 Banded Good Mornings 50 Wall Balls 20/14 50 Burpees 50 Double Unders Comp) Recovery Day

L1) 3 Rounds 10 Ring Rows 10 Overhead Squats 10 Squat Therapy Scaled) 30 Jumping Pull ups 15 Overhead Squats 75/45 20 Banded Pull ups 10 Overhead Squats 75/45 10 Ring Rows 5 Overhead Squats 75/45 Rx) 30 Pull ups 30 OHS 95/65 20 C2B Pull ups 20 OHS 95/65 10 Muscle ups (muscle up Progressions) 10 OHS 95/65 CompTrain) 1) Clean & Jerk, 1x2 at 60% 1x2 at 65% 3x2 at 70% 2) Clean Pull, 4x3 at 80% 3) Front Squat, 4x3 at 70% 4) 30 C2B Pullups 30 OHS 95/65 20 Bar Muscle ups 20 OHS 1

2K Test for time: 2000m Row

L1) 1 Round 10 Burpee Box Jump Overs 10 Shuttle Runs 10 Power Cleans 10 Wall Balls 10 Pull ups Scaled) 2 Rounds 15 Burpee Box Jump Overs 15 Shuttle Runs 15 Power Cleans 15 Wall Balls 15 Pull ups/Ring Rows 2:00 Rest Rx) "Probatio" AMRAP 5 Burpee Box Jump Overs 24/20 - 5:00 Rest - AMRAP 4 10m Shuttle Runs - 4:00 Rest - AMRAP 3 Power Cleans (your choice guys: 75/95/135/155, girls: 55/65/95/105) - 3:00 Rest - AMRAP 2 Wall Balls 20/14 - 2:00 Rest - AMRAP 1 Max Unbroken Pull ups