Dec 23rd
3 rounds:
800 Meter run
50 Push Ups
50 Sit Ups

Dec 22nd
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees

or

"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips

Dec 21st
"Elizabeth"
21, 15, 9
Cleans (M:135 & W:95)
Ring Dips

Dec 18th
"Fight Gone Bad"
3 Rounds w/ 1 minute rest between.
Wall Balls (M:20 & W:15)
SDHP (M:75 & W:50)
Box Jumps (M:20" & W:15)
Push Press (M:75 & W:50)
Burpees


Dec 17th
Deadlift
5 x 5 x 5 x 5 x 5

Dec 16th
"Nicole"
AMRAP in 20 Min
400 Meter
Max Pull Ups

Composit score of both rounds and number of pull ups completed. 

Dec 15th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Total score is equal to the sum of each of your 1RMs.

Dec 14th
3 Rounds:
400 Meters
12 Snatches
21 Pull Ups

Dec 11th
Clean
1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1 x 1

Dec 10th
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Total score is equal to the sum of each of your 1RMs.

Dec 9th
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Sit Ups
50 Shldr Press
50 Wall Balls
50 Burpies
50 Double Unders

Dec 8th
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Rung

Pull ups, push ups, and squats can be partitioned in any combination.
Scaled workout is exactly half of "Murph" quantities and distances.

Dec 7th
Squats
5 x 5 x 5 x 5 x 5

Dec 3rd
30, 20, 10
Thrusters (M:65 & W:45)
Pull Ups

Dec 2nd
Cindy
AMRAP in 20 Min
5 pull ups
10 push ups
15 squats

Nov 30th & Dec 1
Max Pull Ups
3 rounds 2 minutes each with 2 minutes rest

Exactly 5 minutes rest after 3rd round.

200 meter walking lunges w/ weight


Nov 26th

5 Rounds:
Up/Down Fairhope Pier Stairs w/ MB
After each round complete the assigned exercise
RD 1 - 50 Squats
RD 2 - 40 Sit Ups
RD 3 - 30 Push Ups
RD 4 - 20 Box Jumps
RD 5 - 10 Burpees