strength | skill

1a. shoulder press / 6 x 4 / 60sec rr

1b. hold squat position for 2min / 60sec rr

wod | HOLLY JOLLY

20min AMRAP

5 thrusters #95 / #65

7 hang power clean #95 / #65

10 sdhp #95 / #65

• compare to 12|19|13 & 12|19|17

There are still ways to help provide Christmas for a family!! Bring a gift card, cash or generic Christmas gift to ANY class today OR come at 7pm to wrap gifts.

strength | skill

overhead squat warmup & mobility

wod | ALLSPICE

8 min AMRAP:

15 DU’S

15 situps

• rest 2 minutes, then:

Take 6 minutes to find your heaviest overhead squat double.

Only 1 attempt can be made every 2 minutes for a total of 3 attempts.

• compare to 12|18|17

strength | skill

Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

wod | ACTION HERO

10-8-6-4-2-4-6-8-10 reps for time of:

box jumps 30″ / 24″

front squats #155/ #110

strength | skill

1a. 5×4 hang power snatch

1b. 15 sec chin over bar holds

wod | SHADOW DANCING

6 rounds for time of:

10 snatch #95/#65

10 pushups

4 CTB pullups

I’m still waiting for details from the elementary school counselor, but wanted you to know we ARE planning to sponsor 2 families for Christmas. Its one of our FAVORITE traditions!! 

Look for the tree & take an ornament OR feel free to donate gift cards or cash.

If you want to bring your family to wrap & deliver, we are doing it Monday, December 17th at 7:00pm. 

strength | skill

1. 4 x 3 strict press.

2. 5 x 3 Push Press / build every set to a very tough 3 without jerking.

wod | COMFORTABLY NUMB

3 rounds, 1 min per station:

Back Squats  #115 / #75

HSPU

Deadlifts #115 / #75

DU’s

KBS 1.5 / 1

Rest

I’m still waiting for details from the elementary school counselor, but wanted you to know we ARE planning to sponsor 2 families for Christmas. Its one of our FAVORITE traditions!! 

Look for the tree & take an ornament OR feel free to donate gift cards or cash.

If you want to bring your family to wrap & deliver, we are doing it Monday, December 17th at 7:00pm. 

strength | skill

thruster: 12, 10, 8, 6, 4

wod | TREPIDATION

For Time:

20/15 cal bike

20 thrusters #115 / #75

20/15 cal row

Did you know that for the last 5 years, CrossFit Vapor has been the OFFICIAL home of Wasatch Football for their off season training? Head coach Steve Coburn takes an active approach to his players conditioning in the months after football ends & before it begins again, and we are proud to work with him & his players. Players who don’t participate in a winter sport are asked to participate in a course we offer exclusively for the football team.

strength | skill

Overhead Squat: Complete 8 mins of OHS mobility work and then every 2 min for 8 min (4 sets) complete 5 OHS

wod | SWARM

5 x 2 min rounds with 2 min rest between of:

15 cal row OR bike

max TTB for remaining time.

Score is total TTB completed