Rest Day

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Watch Is Franny Fit Yet? from the CrossFit Journal

Weighted muscle-up
1-1-1-1-1-1-1

With a 9-minute clock: 
150 wall-ball shots (20/14 lb.)
With remaining time, max double-unders
*Score is number of double-unders

5 rounds for max reps: 
Deadlift (pick load)
Toes-to-bars
Rest as needed between rounds
*Performed in the same fashion as Lynne

5 rounds for time: 
10 strict ring dips
20/16-calorie row
30-ft. handstand walk

Rest Day

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Read Finding the Inner Athlete from the CrossFit Journal

6 rounds for time: 
20 burpees
Rest 1 minute

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Join Coach Debbie for yoga on Saturday at 11 a.m.! 

12-minute AMRAP: 
1 squat snatch (155/105 lb.)
3 clean and jerks (155/105 lb.)
30 double-unders

For 10 minutes: 
1-2-3-4-5-6-7-8-9-10 (reps match the minute)
Wall-ball shots (30/20 lb.)
Box jumps
Kettlebell swings (53/35 lb.)

12 sets, 3-position snatch:
High hang
Hang
From the floor

Rest Day

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Watch Jandi: Keep at It from the CrossFit Journal

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Ring in the New Year with Coach Debbie on Saturday! She'll be leading Yoga for Athletes on Saturday, January 6 from 11 a.m. to 12 p.m. 

For time, in teams of 2: 
Athlete 1 runs 200 meters
Athlete 2 holds a pair of kettlebells (70/53 lb., farmer carry position*)
Athlete 2 runs 200 meters
Athlete 1 holds a pair of kettlebells (70/53 lb.)
Repeat this patter for 400, 600 and 800-meter runs

*Each time the kettlebells are put down, the team accumulates 5 burpees, completed at the end of the final 800-meter run. One athlete may work at a time.