Training December 17th – 23rd



3 PM Coach’s Choice WOD


Skill work on today’s movements


8 min of “Mary”

5 Handstand Pushups

10 Pistols

15 Pullups

-rest 2 min-

8 min of “Cindy”

5 Pullups

10 Pushups

15 Squats


Find a 1RM Front Squat


Skill work on Dumbbell Kroc Rows, Push Presses, Stiff-Leg Deadlifts, and Hang Cleans


For completion:

“Four Corners”

With a 50/35 lb dumbbell in each hand:

10 Kroc Rows Left

10 Kroc Rows Right

-Carry to next corner

10 Push Presses

-Carry to next corner

10 Stiff Legged Deadlifts

-Carry to next corner

10 Hang Cleans

-Carry to starting corner

*Every time you put down the dumbbells you owe 25 burpees after Four Corners is over.


Find a 1 RM Power Clean


“Power Up”

For time:

10 Power Cleans @ 205/125#

5 Rope Climbs

Under the Bar

Over the Wall

8 Power Cleans

4 Rope Climbs

Under the Bar

Over the Wall

6 Power Cleans

3 Rope Climbs

Under the Bar

Over the Wall

4 Power Cleans

2 Rope Climbs

Under the Bar

Over the Wall

2 Power Cleans

1 Rope Climb

Under the Bar

Over the Wall

*Must achieve 235/140# on strength complex to attempt Power Up Rx.


Snatch Party 4.0

EMOM Until Failure

1 Snatch

Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.


“A Very Tabata Christmas”

Tabata Burpees

Rest 1 minute

Tabata Kettlebell Swings @ 53/35#

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Goblet Squats @ 53/35#


12 Days of Christmas WOD:

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.  

For completion… not time.

1 25’ Log Carry

2 Stone to Shoulder

3 Cleans @115/75#


5 Bar or Ring Dips

6 CTB Pullups

7 Push-Ups

8 Russian Kettlebell Swings @ 70/53#

9 Wall Ball Shots @ 20/14#

10 Thrusters@115/75#

11 Burpees

12 Snatches @115/75#

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