Warm up
8 Minute Emom
Even minutes 30 seconds bike
Odd Minutes 5 Air squats AND 5 burpees
Grab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom.

Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE SAME HEAVY WEIGHT for all 5 sets. you will want to build up to this. Do 3-4 sets at lighter weights first.

Wod
4 rounds for time of:
15 GHD sit-ups (25 sit ups)
30 thrusters
45 double-unders (90 singles)

Men: 65 lb.
Women: 45 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• CrossFit WOD 180619 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up

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Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

We are open from 4pm to 8pm for open gym or Coaches Choice Wod. Heather is the coach making the choices.

New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes
New Year’s Day-Closed

Let’s honor a hero on this last day of the year. Be thankful for all that we have. Be thankful that you have the ability to participate in this great world of CrossFit. We are thankful for all of you and this community you have built. We are thankful for our coaches who make this place run smoothly. I’ve said it before, without you guys we are just a couple of lonely weirdos hanging out in a warehouse all day.

WOD

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• CrossFit WOD 180617 Tips With Rory McKernan
• The Burpee

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Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.

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Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

For time as a 2-person team: (You can also so this as a row)
Run a 10k

Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)

Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max Front squat.


To avoid sandbagging on the run we will score this one exactly how competitions are scored. two separate wods. You get 1 point for 1st place, 2 for 2nd, 3 for 3rd and so on.. add your two scores up and low score wins.. like golf.

So you if you get 15th place on the run… and 1st on the backsquat, thats 16 points so a team that took 7th place in both would have 14 points and beat you.

8am- Endurance
Run 3,4 or 5 miles depending on where you are at with your running

9am mobility

10am Partners
chipper wod- can you finish this one in an hour?

For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back to pull ups)
4k Row
2 Mile run

Rest 5 minutes

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105