"Ohhh, it's the deep burn!  Oh, it's so deep!  Oh, I can barely lift my right arm 'cause I did so many.  I don't know if you heard me counting,  I did over a thousand."
- Anchorman Ron Burgundy

"Nicole"
As many rounds as possible in 20 minutes of the following:
Run 400 meters
Max rep Pullups
Note number of pullups completed for each round.

Andrea kickin' butt during yesterday's WOD as Rx'd.

"The Chief"...(mov)
3 Power Cleans (135/85)
6 Pushups
9 Squats
This beginners workout is meant to have a one minute rest after each round and repeated for a total of five rounds.
Today we will be taking up the challenge with no rest periods, getting as many rounds as possible in 20 minutes.

Since Mindy and Alex are out of town, there will be no 2pm class today at the gym.  However, if anyone wants to meet me for an early morning trail run at Turkey Mountain, feel free to come join me at 7:30am.
If you are wanting a WOD, and are unable to make the early morning run, be sure to head to LaFortune Park at some point today and hit a 5k for time.
And don't forget to post your time to comments!

The gym will be open from 9am to 12pm only today.

Four rounds for time of the following:
Run 400M
12 Burpees
24 Pushups
36 Squats

Next Generation CrossFit party at El Guapo's downtown tonight at 7pm!  

We will be open from 9am to 12 pm today.

Get from one end of the monkey bars to the other without using the ground for as many times as possible in 20 minutes.

Next Generation CrossFit Party at El Guapo's downtown on Friday night at 7pm!  

***Please note that we will be having special hours for three days this week***
Wednesday the 24th - 9, 10, and 11am class only
Thursday the 25th - Closed for Christmas day
Friday the 26th - 9, 10 and 11am class only

"Charlotte"
Overhead Squats (95/55)
Sumo Deadlift High Pull (95/55)
21-15-9 reps for time

Eric's favorite Classic Christmas Masterpiece

***Please note that we will be having special hours for three days this week***
Wednesday the 24th - 9, 10, and 11am class only
Thursday the 25th - Closed for Christmas day
Friday the 26th - 9, 10 and 11am class only

Ten rounds for time of:
10 Barbell Lunges (45/33)
10 Dips
10 Dumbbell Windmills (35/20)

The Dumbbell Windmill

Don't forget class is at 2pm today!

For time:
10 Handstand push-ups
1 L Pull-up
9 Handstand push-ups
2 L Pull-ups
8 Handstand push-ups
3 L Pull-ups
7 Handstand push-ups
4 L Pull-ups
6 Handstand push-ups
5 L Pull-ups
5 Handstand push-ups
6 L Pull-ups
4 Handstand push-ups
7 L Pull-ups
3 Handstand push-up
8 L Pull-ups
2 Handstand push-up
9 L Pull-ups
1 Handstand push-up
10 L Pull-ups

Post time to comments.

Pose running class today at 10am with recently certified Jabus and Andy!  Everyone is welcome to come!

As many rounds as possible in 20 minutes of:
1 Rope ascent
15 DB Pushups
30 Situps
Post rounds to comments.

Doug Chapman of Hyperfit USA writes about "Clock Whores"
Kelly Starrett of San Francisco CrossFit calls it "Snitting"
Post thoughts to comments.

Fifteen rounds of:
One minute of Double-Unders
One minute rest
Post number of double-unders for each round to comments

***Great news!  We've collected the 140 stuffed animals for the Ugandan Orphans Project and have washed them all and are getting ready to ship them this week.
Thanks to all who've helped with this project, Merry Christmas everyone!

Tabata Jumping Squats (4 min)

"Annie"
Double Unders
Situps
50-40-30-20-10 reps for time.

Thanks for all your help this week, Mindy and Alex!
 

"Deck of Cards"
Start with a fully shuffled deck of cards. Each card requires a set of pushups (red) or squats (black), depending on the color. Perform reps of the following: 
Face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 squats).
Jokers are burpees, and are set to a value of 15. 
Work through the entire deck as fast as possible and don't forget that card games are fun.

Thanks for all your help this week, Corbin and Romney!
 

Wallball Shots (20/14)
Kettlebell Swings (53/35)
50-40-30-20-10 reps for time.

Sophia makes a 30-second L-Sit look easy.

"Rooster"
10 Burpees
20 Double-Unders (may scale with 100 Single-Unders)
Ten rounds for time

Last week's Sandbag Half-Moons

"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

Mom hits a new PR on a scaled "Fran" with the 33lb bar and (full extension/chin above bar) band pullups.

Rock on, Mom!  We're so proud of you!

Four rounds for time of the following:
Run 400M
20 DB Renegades
10 Handstand Pushups

Candlesticks
  

"Karen"
For time:
150 Wallball shots (20/14)

17 weeks old, 13" high, 23 lbs. 
Already semi-pro comedian, goes by the name of "Walter".  (Sacra's boy)

"Upside-down Fran"
Thrusters
Pullups
9-15-21 reps for time.

From my friend Keith at CrossFit Virtuosity:

Three Rounds For Time: 
15 Sandbag Halfmoons  w/25% BW (Left to Right and Right to Left is one rep)
15 Knees to Elbows 
Please post your time to the comments.

*Begin with a sandbag lying flat on the ground at one side of your feet. Squat and twist to grab ahold of it, lift and accelerate the bag up and overhead, lowering to the opposite side of your feet. Attempt to maintain as close to a neutral spine position as possible.  If you are not strong enough to do the recommended weight, do five rounds instead of three.

Heather gets her first kipping pullup while husband Wade was dodging cow patties in a field running backwards.  Strange, but true.
 

Skills Day
Today we will be going over numerous different jumping rope techniques and variations.
Seven rounds of:
Skip rope for two minutes
Rest for two minutes