WODS: December 2022
![5th circle](http://www.crossfitnashville.com/assets/images/c1770def-e267-4aac-bd86-2bb1038ae647.jpeg)
30 dec Wod:
15 min Emom:
1 x squat snatch
Then:
50/40 x cal echo bike
50 x thruster (45/35)
50 x box jump over (24/20)
*7 minute cap*
![Godfather](http://www.crossfitnashville.com/assets/images/e38c028d-4868-4176-ba9d-7f0b4fbb9c7e.jpeg)
5 rounds for time:
500/425m row
30 x pushup
400m run
*22 minute cap*
![Bad guys](http://www.crossfitnashville.com/assets/images/5aa233c4-4a70-4832-8e2a-b2b5bb51776b.jpeg)
10 x deadlift (155/105)
8 x burpee box jump over (24/20)
*if you don't finish under 90 continue to work til you finisg the round, rest til next 90 second mark*
![Crimmas](http://www.crossfitnashville.com/assets/images/bfe9292d-87cc-400a-b1a3-b08f75eecaa9.jpeg)
27 December Wod:
3 rounds:
50 x air squat
40 x sit-up [toes to bar]
30 x kettlebell swing (24/16kg)
20 x chest to bar pull up
*15 minute cap*
![12 days of Christmas!](http://www.crossfitnashville.com/assets/images/625d7b4b-390b-4ffc-88d3-c9a2e0962615.jpeg)
2 x wall walk
3 x ring Muscle up
4 x box jump over (30/24")
5 x Push Jerk (95/65)
6 x power clean (95/65)
7 x toes to bar
8 x chest to bar pull up
9 x wall facing handstand push up
10 x hang snatch (95/65)
11 x Bar Facing Burpee
12 x Thruster (95/65)
*Just Like The Song. 1, 2-1, 3-2-1, 4-3-2-1...*
*30 MIN CAP*
![Uncle fester](http://www.crossfitnashville.com/assets/images/84064eff-3160-493b-9e4f-3c420be0a457.jpeg)
10 minute amrap:
10-20-30-40-50-60....
double under
2-4-6-8-10-12...
DB snatch (50/35)
Pull up
![Messi](http://www.crossfitnashville.com/assets/images/8dd22af2-e7c9-4d02-b35e-2af3d1e831af.jpeg)
3 rounds for time:
30 x toes to bar
30 x kettlebell swing (24/16kg)
30 x push up
12 minute cap
![Bill Brasky](http://www.crossfitnashville.com/assets/images/0c1e6b48-9ead-4a3d-8a8a-c89d14b68980.jpeg)
Amrap 20
5 x ring muscle up
10 x clean (135/95)
15 x wall ball (20/14) 10/9’
![Payton and Katie’s bday wod!](http://www.crossfitnashville.com/assets/images/1ca36071-fa28-4d0b-b0f5-86ce74f17c51.jpeg)
16 dec Wod:
“Paytie”
For time:
50/40 x cal bike/row
35 x DB snatch (50/35)
33 x toes to bar
35 x burpee facing DB
33 x Bar Muscle up
35 x burpee facing DB
33 x toes to bar
35 x DB snatch
50/40 x cal bike/row
24 minute cap
![Mike white](http://www.crossfitnashville.com/assets/images/02ccdcc3-9fd7-4a9d-a8f4-9eade503d59b.jpeg)
12 minute AMRAP:
1-2-3-4-5-6-7...
Hang Clean (155/105)
Wall facing Handstand Push Up
* 6x Chest to Bat Pull Up after each set*
![Thing](http://www.crossfitnashville.com/assets/images/ee39abf9-635a-418b-97c5-437a4bed8fb5.jpeg)
14 dec Wod:
21-15-9
Sumo deadlift high pull (95/65)
Push press (95/65)
Front squat (95/65)
*12 minute cap*
![White Lotus](http://www.crossfitnashville.com/assets/images/f18a3e7a-3265-4706-861f-14b803688f30.jpeg)
13 DEC Wod:
3 ROUNDS:
100 x Double Under
10 x Squat Snatch (135/95)
* 10 minute CAP
![Gargamel](http://www.crossfitnashville.com/assets/images/4d23bd0a-3994-43c1-8223-1790e4a3bae3.jpeg)
9 DEC WOD: "DALLAS' B-DAY WOD"
For Time:
150-100 - 50
Double Under
30•25-20
Toes to Bar
21-15-9
DEADLIFT (185/125)
* 13 minute CAP *
![Chamber maids](http://www.crossfitnashville.com/assets/images/b341532e-6220-4378-b5f9-94ac4025cbac.jpeg)
8 DEC WOD:
8 rounds for time:
7 x strict pull up
9 x front squat (185/125)
*16 minute cap*
![Wednesday](http://www.crossfitnashville.com/assets/images/18adf0f2-39d5-421b-b757-bf4e16cea626.jpeg)
10 minute Amrap:
10 x Deadlift (225/155)
10 x Box Jump (24/209)
10 x Handstand push-up
![Jessicas Bday WOD](http://www.crossfitnashville.com/assets/images/3caac2af-36fc-4647-9be1-29e4b4588afb.jpeg)
6 DEC WOD: "JESSICA'S B-DAY WOD"
50-40-30-20-10
Jumping Air Squat
10-20-30-40-50
PVC Situp
*14 minute CAP*