WOD

 Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
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then

4 Rounds for time of:
21 Cal rowing
18 Wall Balls
15 Kettle Bell Swings 24k/16k
12 Burpees
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WOD

 Complete as many rounds as possible in  20 minutes of:
25 squats
50 m Sandbag drag
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WOD

3 Rounds for time of:
5 Pull ups
10 Kettlebell swings
Farmer carry 50m
then
Overhead Squats
7-5-3-1
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WOD

 5 Rounds for time of:

6 Push Press 135/95lbs

12 Toes to Bar

18 Walking Lunge 135/95lbs

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Rest Day

Rest Day

WOD

5 Rounds for time of:
50 Squats
25 Push ups
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MERRY CHRISTMAS!

WOD

 12 Days of Christmas
1 Muscle up
2 Over Head Squats, 95/65lbs
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1

WOD

 Back Squats

3-3-3-3

Hang Cleans

3-3-3-3

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WOD

AMRAP in 15 minutes of:

18 Kettle bells swings

12 Box Jump

8 Pull ups

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WOD

 Complete as many rounds as possible in 20 minutes of:

10 Double Power Snatch (Alt)

10 1 legged Squats

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Rest Day

Rest Day

WOD

 Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

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WOD

 For Time:
20 Row, Calories
20 Shoulder Press, 95/65
25 Row, Calories
25 Push Press, 115/80
30 Row, Calories
30 Push Jerk, 135/95
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Compare to: 161213

WOD

 Deadlift

5-5-5-5

Cleans

5-5-5-5

Final set at 90% 1 rep max

WOD

 4 Rounds for time of:

30 Double Unders

10 Overhead Squats 75/55lbs

8 Toes to Bar

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WOD

 For Time of:

12-9-6-3-6-9-12 reps

Thrusters 75lbs

Burpees

150m Row

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Rest Day

Rest Day

WOD

 

Kerrie
Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

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---

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

WOD

 Hang Cleans

5-5-3-3-1-1

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WOD

3 Rounds for time of:

10 Curtis P

30 Sit ups

50 Squats

WOD

 Complete ascending ladder in 12 minutes of:

2 Wall Balls

4 Push ups

6 Double Unders

WOD

 For Time

12 Push presses  95/65  ( Moving debris )

7 Farmers carry (50m)(Moving large rounds of ammo )

19 Chest to Bar Pull Ups ( Mimic pulling yourself out of the water )

41 Kettlebell Swings 1.5p/1p (Tossing ammo to the man above you )

2,388m Row ( Rowing to shore ) Represents the number of Americans killed

Pearl Harbor Facts:

2,388 Americans died

1,178 Americans Wounded

21 American Ships were sunk or damaged

323 American Planes were destroyed

1,177 Americans served on the USS Arizona, only 333 survived

Rest Day

Rest Day

WOD

 3 Rounds for time of:

6 Hang Power Cleans

12 Sandbag walking lunges

24 Sandbag Push press

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WOD

18-15-12-9-6-3 reps of:

Hang Power Cleans

Burpees over Bar

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WOD

 As Many Rounds as Possible in 8 minutes of:

10 Chest to Bar Pull ups

10 Back Squats

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WOD

 Front squats
3-3-3-3-3
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