WOD: 12.23.14

Where do you think you’re going? Nobody’s leaving. Nobody’s walking out on this fun, old-fashioned family Christmas. No, no. We’re all in this together. This is a full-blown, four-alarm holiday emergency here. We’re gonna press on, and we’re gonna have the hap, hap, happiest Christmas since Bing Crosby tap-danced with Danny fucking Kaye. And when Santa squeezes his fat white ass down that chimney tonight, he’s gonna find the jolliest bunch of assholes this side of the nuthouse.


Test: 2-minute Sit-up Test



In front of a clock set for 12 minutes:

1 minute of Box Jumps (24/20″)
1 minute of Sumo Deadlift High-pulls (95/65#)
2 minutes of Box Jumps (24/20″)
2 minutes of Sumo Deadlift High-pulls (95/65#)
3 minutes of Box Jumps (24/20″)
3 minutes of Sumo Deadlift High-pulls (95/65#)


CrossFit Journal – Perfecting the Box Jump


Complete as many rounds as possible in 7 minutes of:

5 sub-1:30/500-m pace pulls on C2 rower
3 Deadlifts, (315/210#)