AMRAP 7

10 DB Box Step-Overs (Male:24"/35's Female:20"/20's)

10 Pull-ups (2:1 Burpees To Target in place of pull-ups)

 

1 Unabated CrossFit UNABATED CROSSFIT
2 Crossfit Brontide CROSSFIT BRONTIDE
3 Daydreams & Squatcleans REEBOK CROSSFIT FIRE POWER
4 HO Ho HO's CROSSFIT ORANGEVILLE
5 Cotton Headed Ninny Muggins CROSSFIT ARK
6 Red Wine & Christmas Shine CROSSFIT EXHILARATE
1 WOD Did We Get Ourselves Into NEWT CROSSFIT
2 Two Peas In A WOD ROYAL CITY CROSSFIT
3 Dirty Mother Thrusters CROSSFIT BRADFORD
4 COLettes CROSSFIT COL
5 The Edumacators REEBOK CROSSFIT FIRE POWER
6 Cirque de Sore Legs CROSSFIT RESURECTION
1 Buns and Guns CROSSFIT RESSURECTION
2 Sleighin’ Belles CROSSFIT INDESTRI
3 2 BLONDES MAKE A RIGHT
4 Barbell Besties CROSSFIT ESSENCE
5 Fab-Yule-Us CROSSFIT ARK
6 Beastmode Babes CROSSFIT BRONTIDE
1 The Blondies CROSSFIT RESURRECTION
2 Best Of The 80's & 90's CROSSFIT RESURRECTION
3 Nutcrackers CROSSFIT RESURECTION
4 Glute Gang KINGS HIGHWAY CROSSFIT
5 12 days of AMNAPS AUXILIARY CROSSFIT
6 Wannabe Weightlifters CFB/CFR
1 Bed Bath and Brock ROYAL CITY CROSSFIT
2 Bald and Balder CROSSFIT ORANGEVILLE
3 COLx CROSSFIT COL
4 Arkillo CROSSFIT ARK
5 Solid ground CROSSFIT SOLID GROUND
6 The Fruitcakes CROSSFIT EXHILARATE
1 I did yer EMOM last night ROYAL CITY CROSSFIT
2 Brad and Chad NEW T CROSSFIT
3 Candy Cane Comp Train ROYAL CITY CROSSFIT
4 The Sticky Bandits CROSSFIT BRADFORD
5 Rookie Barbells KINGS HIGHWAY CROSSFIT
6 YETI, SET, GO! UNAFFILIATED
1 Dirty Hombres CROSSFIT BARRIE
2 Two guys one bar CROSSFIT NEWMARKET CENTRAL
3 Weights B4 Dates CROSSFIT AURORA CENTRAL
4 Auxover Symmetry AUXILIARY CROSSFIT
5 Yeaahhh babay! KINGS HIGHWAY CROSSFIT
6 Vitality Fitness CROSSFIT SUDBURY
1 Santa’s Gainzdeer CROSSFIT EXHILARATE
2 AUX Force One AUXILIARY CROSSFIT
3 Train Hard Sleep Harder KINGS HIGHWAY CROSSFIT
4 Team Smash REEBOK CROSSFIT LIBERTY VILLAGE
5 Grandma got run over by a gainzdeer CROSSFIT 6S
6 Pump and a Pancreas AUXILIARY CROSSFIT
1 Apex Predator NEWT CROSSFIT
2 Salem’s Lot NEWT CROSSFIT
3 CANIWI CROSSFIT ERT
4 Three Amigos CFB AND NEWMARKET
5 Team Mystery Bruise CROSSFIT EXHILARATE
6 Two Peas in a WOD CROSSFIT ARK AURORA
1 She Jerks He Twerks CROSSFIT RESURRECTION
2 12 abs of Christmas CROSSFIT EXHILARATE
3 Boxers and Beers CROSSFIT BRONTIDE
4 The in-laws CROSSFIT BELLEVILLE
5 Short and Sassy NEWT CROSSFIT
6 Demo Team CROSSFIT KITCHENER AND ROYALCITY CROSSFIT

AMRAP 5

15 Hang Clean & Jerks (95/65) Masters (75/55)

15 Hang Clean & Jerks (115/85) Masters (95/65)

15 Hang Clean & Jerks (135/95) Masters (115/85)

AMRAP Hang Clean & Jerks (155/105) Masters (135/95)

1 2 BLONDES MAKE A RIGHT
2 Dirty Mother Thrusters CROSSFIT BRADFORD
3 COLettes CROSSFIT COL
4 Nutcrackers CROSSFIT RESURECTION
5 Cirque de Sore Legs CROSSFIT RESURECTION
6 Beastmode Babes CROSSFIT BRONTIDE
1 Two Peas In A WOD ROYAL CITY CROSSFIT
2 HO Ho HO's CROSSFIT ORANGEVILLE
3 Best Of The 80's & 90's CROSSFIT RESURRECTION
4 WOD Did We Get Ourselves Into NEWT CROSSFIT
5 Crossfit Brontide CROSSFIT BRONTIDE
6 Glute Gang KINGS HIGHWAY CROSSFIT
1 Daydreams & Squatcleans REEBOK CROSSFIT FIRE POWER
2 Barbell Besties CROSSFIT ESSENCE
3 Unabated CrossFit UNABATED CROSSFIT
4 Sleighin’ Belles CROSSFIT INDESTRI
5 Wannabe Weightlifters CFB/CFR
6 Fab-Yule-Us CROSSFIT ARK
1 Buns and Guns CROSSFIT RESSURECTION
2 The Edumacators REEBOK CROSSFIT FIRE POWER
3 Cotton Headed Ninny Muggins CROSSFIT ARK
4 Red Wine & Christmas Shine CROSSFIT EXHILARATE
5 12 days of AMNAPS AUXILIARY CROSSFIT
6 The Blondies CROSSFIT RESURRECTION
1 Bed Bath and Brock ROYAL CITY CROSSFIT
2 The Fruitcakes CROSSFIT EXHILARATE
3 Yeaahhh babay! KINGS HIGHWAY CROSSFIT
4 Dirty Hombres CROSSFIT BARRIE
5 The Sticky Bandits CROSSFIT BRADFORD
6 COLx CROSSFIT COL
1 Santa’s Gainzdeer CROSSFIT EXHILARATE
2 Train Hard Sleep Harder KINGS HIGHWAY CROSSFIT
3 Team Smash REEBOK CROSSFIT LIBERTY VILLAGE
4 Candy Cane Comp Train ROYAL CITY CROSSFIT
5 Arkillo CROSSFIT ARK
6 Two guys one bar CROSSFIT NEWMARKET CENTRAL
1 Grandma got run over by a gainzdeer CROSSFIT 6S
2 I did yer EMOM last night ROYAL CITY CROSSFIT
3 Weights B4 Dates CROSSFIT AURORA CENTRAL
4 Solid ground CROSSFIT SOLID GROUND
5 YETI, SET, GO! UNAFFILIATED
6 Auxover Symmetry AUXILIARY CROSSFIT
1 AUX Force One AUXILIARY CROSSFIT
2 Vitality Fitness CROSSFIT SUDBURY
3 Pump and a Pancreas AUXILIARY CROSSFIT
4 Brad and Chad NEW T CROSSFIT
5 Rookie Barbells KINGS HIGHWAY CROSSFIT
6 Bald and Balder CROSSFIT ORANGEVILLE
1 Two Peas in a WOD CROSSFIT ARK AURORA
2 CANIWI CROSSFIT ERT
3 Three Amigos CFB AND NEWMARKET
4 The in-laws CROSSFIT BELLEVILLE
5 Short and Sassy NEWT CROSSFIT
6 Team Mystery Bruise CROSSFIT EXHILARATE
1 Salem’s Lot NEWT CROSSFIT
2 She Jerks He Twerks CROSSFIT RESURRECTION
3 12 abs of Christmas CROSSFIT EXHILARATE
4 Demo Team CROSSFIT KITCHENER AND ROYALCITY CROSSFIT
5 Boxers and Beers CROSSFIT BRONTIDE
6 Apex Predator NEWT CROSSFIT

15 Minute Running Clock

0:00-9:00

AMRAP 

200 Double Unders (RX 100 Each, MAST/AM 200 Combined)

100 Wallballs (20/14)

50 Power Snatch (95/65)

Directly Into....

Workout 4

1 The in-laws CROSSFIT BELLEVILLE
2 Short and Sassy NEWT CROSSFIT
3 Team Mystery Bruise CROSSFIT EXHILARATE
4 Two Peas in a WOD CROSSFIT ARK AURORA
5 Three Amigos CFB AND NEWMARKET
6 CANIWI CROSSFIT ERT
1 Apex Predator NEWT CROSSFIT
2 Boxers and Beers CROSSFIT BRONTIDE
3 Salem’s Lot NEWT CROSSFIT
4 12 abs of Christmas CROSSFIT EXHILARATE
5 Demo Team CROSSFIT KITCHENER AND ROYALCITY CROSSFIT
6 She Jerks He Twerks CROSSFIT RESURRECTION
1 The Blondies CROSSFIT RESURRECTION
2 WOD Did We Get Ourselves Into NEWT CROSSFIT
3 Cotton Headed Ninny Muggins CROSSFIT ARK
4 HO Ho HO's CROSSFIT ORANGEVILLE
5 Dirty Mother Thrusters CROSSFIT BRADFORD
6 Daydreams & Squatcleans REEBOK CROSSFIT FIRE POWER
1 12 days of AMNAPS AUXILIARY CROSSFIT
2 The Edumacators REEBOK CROSSFIT FIRE POWER
3 Best Of The 80's & 90's CROSSFIT RESURRECTION
4 Sleighin’ Belles CROSSFIT INDESTRI
5 Cirque de Sore Legs CROSSFIT RESURECTION
6 Unabated CrossFit UNABATED CROSSFIT
1 Barbell Besties CROSSFIT ESSENCE
2 Wannabe Weightlifters CFB/CFR
3 Red Wine & Christmas Shine CROSSFIT EXHILARATE
4 Fab-Yule-Us CROSSFIT ARK
5 COLettes CROSSFIT COL
6 Crossfit Brontide CROSSFIT BRONTIDE
1 Beastmode Babes CROSSFIT BRONTIDE
2 Two Peas In A WOD ROYAL CITY CROSSFIT
3 Glute Gang KINGS HIGHWAY CROSSFIT
4 Buns and Guns CROSSFIT RESSURECTION
5 2 BLONDES MAKE A RIGHT
6 Nutcrackers CROSSFIT RESURECTION
1 Vitality Fitness CROSSFIT SUDBURY
2 Rookie Barbells KINGS HIGHWAY CROSSFIT
3 Weights B4 Dates CROSSFIT AURORA CENTRAL
4 Brad and Chad NEW T CROSSFIT
5 Team Smash REEBOK CROSSFIT LIBERTY VILLAGE
6 I did yer EMOM last night ROYAL CITY CROSSFIT
1 Santa’s Gainzdeer CROSSFIT EXHILARATE
2 Bald and Balder CROSSFIT ORANGEVILLE
3 The Sticky Bandits CROSSFIT BRADFORD
4 The Fruitcakes CROSSFIT EXHILARATE
5 Auxover Symmetry AUXILIARY CROSSFIT
6 Yeaahhh babay! KINGS HIGHWAY CROSSFIT
1 Pump and a Pancreas AUXILIARY CROSSFIT
2 Train Hard Sleep Harder KINGS HIGHWAY CROSSFIT
3 Arkillo CROSSFIT ARK
4 Dirty Hombres CROSSFIT BARRIE
5 Grandma got run over by a gainzdeer CROSSFIT 6S
6 Solid ground CROSSFIT SOLID GROUND
1 Two guys one bar CROSSFIT NEWMARKET CENTRAL
2 Bed Bath and Brock ROYAL CITY CROSSFIT
3 YETI, SET, GO! UNAFFILIATED
4 COLx CROSSFIT COL
5 Candy Cane Comp Train ROYAL CITY CROSSFIT
6 AUX Force One AUXILIARY CROSSFIT

AMRAP 10

20 DB Snatches (50/35)

20 Toes To Bar 

20 DB Hang Clean & Jerks (50/35)

20 Toes To Bar 

 

*AMATEUR: 40 Hanging Knee Raises = 20 TTB

1 The in-laws CROSSFIT BELLEVILLE
2 She Jerks He Twerks CROSSFIT RESURRECTION
3 Boxers and Beers CROSSFIT BRONTIDE
4 Apex Predator NEWT CROSSFIT
5 Salem’s Lot NEWT CROSSFIT
6 CANIWI CROSSFIT ERT
1 Short and Sassy NEWT CROSSFIT
2 Three Amigos CFB AND NEWMARKET
3 Two Peas in a WOD CROSSFIT ARK AURORA
4 12 abs of Christmas CROSSFIT EXHILARATE
5 Demo Team CROSSFIT KITCHENER AND ROYALCITY CROSSFIT
6 Team Mystery Bruise CROSSFIT EXHILARATE
1 Daydreams & Squatcleans REEBOK CROSSFIT FIRE POWER
2 The Blondies CROSSFIT RESURRECTION
3 WOD Did We Get Ourselves Into NEWT CROSSFIT
4 HO Ho HO's CROSSFIT ORANGEVILLE
5 Cotton Headed Ninny Muggins CROSSFIT ARK
6 12 days of AMNAPS AUXILIARY CROSSFIT
1 Dirty Mother Thrusters CROSSFIT BRADFORD
2 The Edumacators REEBOK CROSSFIT FIRE POWER
3 Unabated CrossFit UNABATED CROSSFIT
4 Best Of The 80's & 90's CROSSFIT RESURRECTION
5 Sleighin’ Belles CROSSFIT INDESTRI
6 Cirque de Sore Legs CROSSFIT RESURECTION
1 Barbell Besties CROSSFIT ESSENCE
2 Fab-Yule-Us CROSSFIT ARK
3 Wannabe Weightlifters CFB/CFR
4 Red Wine & Christmas Shine CROSSFIT EXHILARATE
5 Crossfit Brontide CROSSFIT BRONTIDE
6 COLettes CROSSFIT COL
1 Beastmode Babes CROSSFIT BRONTIDE
2 Two Peas In A WOD ROYAL CITY CROSSFIT
3 Glute Gang KINGS HIGHWAY CROSSFIT
4 Buns and Guns CROSSFIT RESSURECTION
5 2 BLONDES MAKE A RIGHT
6 Nutcrackers CROSSFIT RESURECTION
1 Vitality Fitness CROSSFIT SUDBURY
2 Rookie Barbells KINGS HIGHWAY CROSSFIT
3 Brad and Chad NEW T CROSSFIT
4 Weights B4 Dates CROSSFIT AURORA CENTRAL
5 Auxover Symmetry AUXILIARY CROSSFIT
6 Team Smash REEBOK CROSSFIT LIBERTY VILLAGE
1 I did yer EMOM last night ROYAL CITY CROSSFIT
2 Santa’s Gainzdeer CROSSFIT EXHILARATE
3 Bald and Balder CROSSFIT ORANGEVILLE
4 The Sticky Bandits CROSSFIT BRADFORD
5 The Fruitcakes CROSSFIT EXHILARATE
6 Yeaahhh babay! KINGS HIGHWAY CROSSFIT
1 Pump and a Pancreas AUXILIARY CROSSFIT
2 Train Hard Sleep Harder KINGS HIGHWAY CROSSFIT
3 Arkillo CROSSFIT ARK
4 Bed Bath and Brock ROYAL CITY CROSSFIT
5 Solid ground CROSSFIT SOLID GROUND
6 Dirty Hombres CROSSFIT BARRIE
1 Grandma got run over by a gainzdeer CROSSFIT 6S
2 Two guys one bar CROSSFIT NEWMARKET CENTRAL
3 COLx CROSSFIT COL
4 YETI, SET, GO! UNAFFILIATED
5 Candy Cane Comp Train ROYAL CITY CROSSFIT
6 AUX Force One AUXILIARY CROSSFIT