Remember...morning classes only tomorrow.  I'll start warming up to work out myself before 10.  So I'll be there until noon.  But you'll be on your own if you come in after 10.  I want to get finished and I'll be locking up at noon.  
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We'll make it so you can do shuttle runs inside the gym to equal 200M, if you don't want to run outside.  But...it's only 200 M...you won't be outside very long if you choose to run outside.

WOD:  4 Rounds for time

200 Meter Sprint

100 Meter Farmers Walk 53/35

10 Wall Ball 20/14

20 Push Ups

20 Vertical KB Swings 53/35

20 Air Squats

20 Double Unders or 60 Singles
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Everyone...please thank Dee Bishop for putting together the spreadsheet attached below.  I haven't tried it yet but just fill in your max lifts and it will plug in your percentages.  

Reminder:  Normal hours tomorrow.  So far, morning classes only for Tues unless there's quite a # that would like a 3 and 4 PM class only.  Closed New Years Day.  Normal hours Thurs, Fri and Sat.
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Warmup:  500 M Row, Squat and shoulder prep for wallballs, warmup to the weight you'll use for the power cleans 

Over the course of your warmup or after the WOD...Minimum of 50 ab movements of your choice and 30 back extensions.  We have 5 GHD's now...lets use them.  

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WOD: For time

30 Wall Balls 20/14

30 Power Cleans 135/95

10 Bar over Burpees

20 Wall Balls 

20 Power Cleans 

10 Bar over Burpees

10 Wall Balls

10 Power Cleans

10 Bar over Burpees

Normal Saturday class times tomorrow of 8, 9 and 10 AM
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10 Min EMOM @ 50% of:  
1 Full Clean & 1 Hang Full Clean
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WOD:  15 Min AMRAP  (Cory and I reserve the right to make it a 20 Minute AMRAP if ya'll are cranky from sugar detox from your poor diets over the past week.)

3 Pullups
3 Pushups
3 Ball slams
6 Pullups
6 Pushups
6 Ball Slams
9 etc...

Normal class times tomorrow and Saturday
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Warmup:  Get there early folks...lots of mobility and mashing for squat prep

As usual...minimum of 3 warmup sets before getting heavy

*If you missed one of your maxes this week due to travel/family/holiday...etc...you'll want to do it today.  If you're still away and can't come in until Saturday...you'll want to do all three on Saturday as if you were doing "CrossFit Total."
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Strength:  1 Rep Max Back Squat or Front Squat


WOD: 4 Rounds for time (10 min cap)

5 Thrusters 135/95
250 Meter Row 

Scaled Loads: 115/75 -- 95/55

Remember...afternoon classes only tomorrow...3, 4, 5, and 6 PM
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Warmup:  Run 400...Shoulder mobility 

50 ab movements of your choice (pick one you dislike the most)

Minimum of three warmup sets before you get heavy on the presses
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Strength:  1 Rep Max Shoulder Press  (No...you can't use your legs "just a little bit.")
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WOD:  10 Min AMRAP 

Run 100 Meters - 50 Meter Mark and back

15 Power Snatch 75/45

Remember...morning classes only tomorrow... 5, 6, 7, 8 and 9 AM.  
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There are no small number of variations on the "12 Rounds of Christmas" from CrossFit boxes everywhere.  This one I believe is better than most and is from my friend Trevor Belline's box in Springdale, AR...CrossFit 540. 

DON'T FORGET TO SING OUT "5 DIPS ON RINGS!"
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The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95
SDHP: 95/65, 75/55, 65/45
KB:70/55, 55/35, 35/26
Thrusters/ Cleans: a135/95 b115/75 c 95/65

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.   If you choose not to, then you must perform 1 burpee in between each ring dip.  :)

Warmup:  500 M Row and or Line/Agility drills, Mashing/Mobility

Minimum of three warmup sets before increasing load.  We'll discuss as you go but you should have a pretty good idea of your lift #'s leading up to a 1 Rep since you have 3 Rep #'s from last week.
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Strength:
1 Rep Max Deadlift

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For time:

75 Double Unders 

20 Box over Jumps 24/20  

25 Vertical KB Swings 70/53  

30 Pistols

100 Meter Sandbag Run 70/45

or

10 Min AMRAP:

25 Double Unders

25 Air Squats

10 Round Snatch EMOM -  2 reps @ 60% of 1 Rep Max
Working on Speed...do Full if you're capable...Power if you don't have a great OH Squat yet.  
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WOD: "Filthy 50"

For time:
50 Box jumps, 24/20 
50 Jumping pull-ups
50 Vertical Kettlebell swings - 35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 
50 Back extensions
50 Wall balls, 20/14 
50 Burpees
50 Double unders or 150 singles

Warmup:  Row 500 and or Line/Agility drills...Squat prep
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Strength:  3 Rep Max Back Squat

Remember...3 warmup sets prior to heavy loads
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WOD:  21-15-9

Row - Calories

Box Jumps 24/20

Holiday hours next two weeks: I was mistaken when I said we'd start back on the old schedule next week.  Clearly due to Christmas and New Years being on Wednesday each week...we won't go back to the old schedule until January 6th.  Christmas Eve there'll be morning classes only.  Day after Christmas there will be afternoon only hours.  New Years Eve the same...morning only.  Haven't decided on 2nd of Jan yet...likely normal hours.  
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Warmup:  500 Row or Line/Agility Drills, Overhead mobility
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Strength:  3 Rep Max - Strict Shoulder Press

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WOD: 3 Rounds - 15 min Cap

10 Hang Power Snatch 95/65
50 Double Unders or 150 singles