Sunday 12.23.18

GPP  “12 Days of CrossFit” 1 Power Snatch (95/65) 2 Box Jumps (24/20) 3 Push Presses (95/65) 4 Toes to Bar 5 Hang Power Cleans (95/65) 6 Hand-Release Pushups 7 Deadlifts (95/65) 8 Abmat Sit-Ups 9 Kettlebell Swings (53/35) 10 Lunges (10 each side) 11 Wall Balls (20/14) 12 Calorie Assault Bike  PERFORMANCE   “12 Days of CrossFit”

Saturday 12.22.18

GPP  Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (35/25) 100 Lateral Barbell Burpees 100 Thrusters (95/65) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (35/25) 100/70 Calorie Row  PERFORMANCE   Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (50/35) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100

Friday 12.21.18

GPP  Hang Power Clean Heavy Set of 2  “DT” 5 Rounds: 12 Deadlifts (115/80) 9 Hang Power Cleans (115/80) 6 Push Jerks (115/80)    PERFORMANCE   Hang Power Clean Heavy Set of 2  “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)    OPEN Hang Power Clean Heavy Set of

Thursday 12.20.18

GPP  3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00  Score is total reps across all rounds.    PERFORMANCE   3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00  Score is total reps across all rounds.    OPEN 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00 

Wednesday 12.19.18

GPP  AMRAP 15: 15 Power Snatches (65/45) 60 Single Unders 15 Wallballs (20/14) 60 DU    PERFORMANCE   Hang Power Clean AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders.      OPEN AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders  

Tuesday 12.18.18

GPP  AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Row  Rest 5:00  AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (75/55) Calorie Row    PERFORMANCE   AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Bike  Rest 5:00  AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Bike      OPEN AMRAP

Monday 12.17.18

GPP  AMRAP 20: 27/21 Calorie Row 21 Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (115/80)  PERFORMANCE   AMRAP 20: 27/21 Calorie Row 21 Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)  OPEN AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and

Friday 12.14.18

GPP  Hang Squat Clean Heavy Single  followed by…  AMRAP 8: 3 Hang Squat Cleans (75/55) 3 Toes to Bar 6 Hang Squat Cleans (75/55) 6 Toes to Bar 9 Hang Squat Cleans (75/55) 9 Toes to Bar    PERFORMANCE Hang Squat Clean  Heavy Single  followed by…  AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes