The WOD for 12.31.13 is…

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“Ocean Breeze”

5-10-15-20-25

SDHP 75/55
Wall balls 20/14

Then immediately

25-20-15-10-5

Push Press 75/55
Box Jumps 24/20

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The WOD for 12.30.13 is…

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Strength 
For Max Load: 1 Squat Clean + 2 Front Squats

Conditioning
“The CF/USAW Triplet”
*From the 2010 CrossFit/USAW Open
10 Minute AMRAP

6 Squat Cleans 120/65
12 Pullups
24 Double Unders

Holiday Schedule:
We will be open for ALL Classes On Monday (12/30) and Tuesday (12/31)
We will be open for 4, 5, and 6 PM Classes on Wednesday (1/1)

The WOD for 12.24.13 is….

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Remember, there will only be a 6:30 AM and 9 AM Class

21-15-9
Thrusters 95/65
Burpees over the bar
SDHP 95/65

Each round begins with 50 walking lunge steps (unweighted)

So:
50 Walking Lunge Steps
21 Thrusters
21 Burpees over the bar
21 SDHP

50 Walking Lunge Steps
15 Thrusters
15 Burpees over the bar
15 SDHP

50 Walking Lunge Steps
9 Thrusters
9 Burpees over the bar
9 SDHP

The WOD for 12.23.13 is…

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“Fran”
21-15-9

Thrusters
Pull Ups

Just kidding…that was a little holiday humor…

“CFNX 12 Days of Christmas”

1. Hand Stand Push Up
2. Turkish Get Ups 55/35
3. Strict Pull Ups
4. Dive Bomber Push Ups
5. Ring Dips
6. Toes-to-Bar
7. Bastard Sit Ups 45/25
8. Burpees
9. Box Overs 24/20
10. Kettlebell SDHP 55/35
11. Kettlebell Swings 55/36
12. Two-For-One Wall Balls 20/14

Perform this in the same style as “Twelve Days of Christmas”

Shoot for completing it under 25 minutes.

Class schedule for tomorrow:

5 AM
6 AM
7 AM
9AM
10 AM

5 PM Open Gym (Coaches will be present, but may be working out themselves, please only attend if you are familiar with these movements)