The Birth of Jesus

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. ² (This was the first census that took place while^[a] Quirinius was governor of Syria.) ³ And everyone went to their own town to register.

⁴ So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. ⁵ He went there to register with Mary, who was pledged to be married to him and was expecting a child. ⁶ While they were there, the time came for the baby to be born, ⁷ and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

⁸ And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. ⁹ An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. ¹⁰ But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. ¹¹ Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. ¹² This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

¹³ Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

¹⁴ “Glory to God in the highest heaven,
    and on earth peace to those on whom his favor rests.”

¹⁵ When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

¹⁶ So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. ¹⁷ When they had seen him, they spread the word concerning what had been told them about this child, ¹⁸ and all who heard it were amazed at what the shepherds said to them. ¹⁹ But Mary treasured up all these things and pondered them in her heart.²⁰ The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

²¹ On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

-Christmas Sweater Partner WOD-

"Baby Grinch"
50 Burpees
50 Box Jump Overs 24/20" - 20/16" - 18/12"
50 Handstands
50 Deadlifts 95/65# – 65/45# – 55/35#
50 Double unders / 100 Singles
50 Clean & Jerk 95/65# – 65/45# – 55/35#
50 Handstands
50 Thrusters 95/65# – 65/45# – 55/35#
50 Abmat Sit ups
50 Air Squats
50 Calorie Bike
50 Handstands
50 Power Snatches 95/65# – 65/45# – 55/35#
50 Wall Ball Shots 20/14# - 16/12# - 14/10#
For Time

Monday 12/23/24

Warm Up - 1:00 row (easy) - 10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low ring muscle-up transitions - 1:00 row (moderate) - 10 knee-to-armpits - 10 wall-ball shots - 10 chest-to-bar pull-ups - 1:00 row (workout pace) - 10 toes-to-bar - 1 muscle-ups - 3 sets:  5 touch-and-go cleans – Build to workout loading.

WOD – 14 Min AMRAP
60-calorie row
50 toes-to-bars L2-knees to 90 L1-Lying Toes to bar
40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
30 cleans L3-135/95# L2-95/65# L1-55/35#
20 ring muscle-ups L2-Pull ups L1-Pushups

Rounds + Reps

Strength – Snatch – 3-3-2-2-2-1-1

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans

Power Cleans (build up)
3-3

Partner WOD - 21 Min AMRAP

*share the work / one works at a time

30-cal row L2-20 cal row L1-20 cal row
20 burpees over the rower L2-16 reps L1-16 reps (step over)
10 power cleans L3-155/105# L2-135/95# L1-65/45#

Total Rounds + Reps

Warm Up - 2 sets:  :30 jumping jacks - :30 mountain climbers - 10 PVC pass-throughs - 5 inchworm + push-ups - 10 counterbalance plate squats – Pull ups:  5 kip swings – 5 small kips + 1 lever down – 2 kips + 1 pull up – 2 kips + 1 pull ups + 2 kips – 5 kipping pull ups – Squat cleans:  5 deadlifts to mid thigh – 4 deadlift shrugs – 3 muscle cleans – 3 hang squat cleans – 3 squat cleans – Load up:  Squat cleans – 3-3-3

WOD – 10 Min AMRAP
4 squat cleans L3-185/125# L2-155/105# L1-55/35#
12 pull-ups L2-Jumping pull ups L1-Ring rows

Straight into…

15:00 to establish:
1 heavy squat clean

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg

Warm Up – 100m row – 5 pushups to down dog – 5 inchworms – 5 kip swings – 10 plank shoulder taps – 10 squats – 10 reverse lunges – Handstand walk:  straight arm shoulder lean – 5 mini kick ups – 5 mini kick ups – 3 higher kick ups – 3 handstand kick ups – 4 handstand shoulder taps – 3 walk to the wall drills – handstand walk practice - :30 row - :30 handstand walk practice - :30 bike

WOD
3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

3:00 rest

3:00 max-cal row L2-same L1-same
3:00 max-distance handstand walk L2-max wall kick ups L1-max distance bear crawl
3:00 max-cal bike L2-same L1-same

– 5 feet of handstand walking is 1 rep.

For Total Reps

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine

Warm Up - 1:00 bike, row, or ski - 5 push-ups to downward dog - 10 good mornings - 15 air squats - 200-meter run - 5 deadlift-shrugs - 5 muscle cleans - 5 tall cleans - 5 power cleans - 5 jerks - 5 clean and jerks - 200-meter run - Every 1:00 x 5 sets:  2 lateral burpees over the bar - 2 clean and jerks – Build in load to your first working set

WOD
400m run L2-300m L1-200m
30 lateral burpees over bar L2-20 reps L1-15 reps
20 clean and jerks L3-115/75# L2-95/65# L1-55/35#

For Time (10 Min CAP)

Strength - Back-rack lunge - 4-4-4-4-4+ – Max reps on the last set. (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm

Warm Up - 1:00 row, slow - 10 PVC pass-throughs (wide grip) - 5 scap pull-ups - 5 elbow-to-instep/side - 10 air squats - 1:00 row, moderate - 10 PVC pass-throughs (moderate grip) - 5 kip swings - 6 alternating Samson stretch lunges - 10 counterbalance plate squats - 1:00 row, fast - 10 PVC pass-throughs (narrow grip) - 10 kip swings - 5 inchworms - 10 air squats – Toes to bar:  5 kips – 3 kips + knees to 90 – 3 knees to armpits – 3 toes to bar – Overhead squats:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – 3 overhead squats – Build up:  OHS – 5-5-5 – Mini Round:  150-meter row - 12 toes-to-bars - 12 overhead squats – Choose a toes-to-bar variation that allows for an unbroken set of 12 – Use your workout overhead squat load -

WOD
500-m row L2-450m L1-300m
30 toes-to-bars L2-AHAP L1-Lying T2B
30 overhead squats L3-115/75# L2-95/65# L1-35/25#
500-m row L2-450m L1-300m

For time

Strength – Back Squat – 3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 shoulder presses (EB) - 10 push presses (EB) - 10 push jerks (EB) - 5 shoulder presses (add wt) - 5 push presses (add wt) - 5 push jerks (add wt) - 3 push jerks (add wt) –

Strength – Push Jerk – 3-3-3-2-2-1-1 (3 Min per set)

WOD
1:00 max-reps box step-ups L3-24/20” L2-20/16” L1-16/12”
1:00 max-calorie bike or row
– Rest 1 Min -

5 Rounds for total reps + cals

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets:  5 jumping jacks - 10 steps bear crawl - 5 good mornings - 10 overhead alternating lunges - 15 lateral hop over the barbell - 1 set:  :30 double-unders - 10 push-ups to down dog - 10 clean grip deadlifts - 1 set:  :30 double-unders - 10 handstand push-up negatives - 10 hang muscle cleans - 1 set:  :30 double-unders - 2 wall walks - 10 hang power cleans - 5 strict handstand push-ups - 3 sets:  3 hang power cleans – Build in load –

WOD – 8 Min AMRAP
5 hang power cleans L3-155/105# L2-115/75# L1-45/35#
5 strict handstand push-ups L2-3 handstand negatives L1-5 DB shoulder presses

Rounds + Reps

Strength - Back rack lunge - 6-6-6-6-6+ – Max reps on the last set.

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 3 sets: 12/9 -calorie row - 10 Romanian deadlifts - 10 alternating Spiderman stretches- :30 hollow hold - 3 sets:  6 deadlifts - 6 box jumps

WOD I – “Christine”
500/400m row
12 deadlifts (bodyweight)
21 box jumps L3-20/18” L2-18/16” L1-16/12”

3 rounds for time (12 Min CAP)

WOD II
1 rope climbs to 15’ L2-1 rope climb AHAP L1-2 Hand over Hand
10 burpees L2-same L1-5 burpees
20 squats L2-same L1-10 squats

5 rounds for time (12 Min CAP)

Post WOD - 1:00 double-forearm stretch - 1:00 couch stretch/leg

Warm Up - 3 sets:  :40 shuttle runs - :20 rest - :40 plate ground-to-overheads - :20 rest - :40 alternating Cossack squats - :20 rest – Shuttle run is 25 ft out 25 ft back – Rack position prep:  1 set:  :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbow Squat position drill:  3 sets:  1 front squat initiation + pull elbows up before standing - 1 front squat to above parallel + pull elbows up before standing - 1 front squat below parallel + pull elbows up before standing – Thrusters:  10 full grip front squats – 10 squat stance push presses – 5 thrusters -

Strength WOD – Thrusters - 5-5-3-2-2 (2 Min per set) – Then – 1-1-1-1-1-1-1-1-1-1 (1 min per set)

 -Rest 5 Min-

Max-rep thrusters – Use 60% of the 1-rep-max.

For Total Reps

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 1 round:  400-meter jog - :30 single-unders - 10 alternating Spiderman stretch + reaches - 10 plank hold to downward dog - 10 up-downs (slow) - 10 alternating Samson lunges - 10 dead bugs - :30 single-single-double-unders (or attempts) - 10 push-ups from the knees - 10 alternating scorpion stretches - 10 air squats - 10 push-ups - 10 sit-ups - :30 jump rope (workout variation) - 200-meter run, faster – Wall Walks:  10 plank shoulder taps – 10 step up wall hold shoulder taps – 5 partial wall walks – 3 wall walks –

Skill Work – You Choose:  50 alternating wall-facing handstand shoulder taps – Or - Handstand walk 150ft

Workout Prep - 20 double-unders - 5 sit-ups - 1 wall walk – Use workout variations.

WOD
120 double-unders L2-50 DUs L1-120 singles
30 sit-ups L2-same L1-20 reps
6 wall walks L2-2 wall walks L1-4 partial wall walks
100 double-unders L2-40 DUs L1-100 singles
25 sit-ups L2-same L1-15 reps
5 wall walks L2-2 wall walks L1-3 partial wall walks
80 double-unders L2-30 DUs L1-80 singles
20 sit-ups L2-same L1-10 reps
4 wall walks L2-1 wall walk L1-2 partial wall walks
60 double-unders L2-20 DUs L1-60 singles
15 sit-ups L2-same L1-10 reps
3 wall walks L2-1 wall walk L1 2 partial wall walks
40 double-unders L2-10 DUs L1-40 singles
10 sit-ups L2-same L1-5 reps
2 wall walks L2-1 wall walk L1-1 partial wall walk

For Time

Post WOD - 2:00 foam roll quads - :30 foam roll calf/side - :30 figure-4 glute foam roll/side

Warm Up - 1 set:  2:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 4 hang squat cleans - 4 squat cleans – Use an empty barbell.

Strength – Clean – 3-3-3 at 70-80% - 2-2-2 at 80-90% 1-1 at 90%+
WOD
21 front squats L3-185/125# L2-135/95# L1-65/35#
200-meter double-dumbbell farmers carry L3-50/35# L2-40/25# L1-30/15#
15 front squats
150-meter double-dumbbell farmers carry
9 front squats
100-meter double-dumbbell farmers carry 

For Time (10 Min CAP)

Post WOD - 200-m walk - :45 scorpion stretch/side

Warm Up - 2 sets:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 1 set:  5 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 10 box jumps - 3 sets:  5 shoulder presses – elbows in front of the bar in the rack - 5 sumo deadlifts – feet just wider than squat stance - 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 2 sets:  5 push press dip and drive - 5 push presses - 2 sets:  5 sumo deadlifts - 5 sumo deadlift high pulls (pause at the hips on the return) - 2 sets:  5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls – Increase loading, box height, and wall-ball height across each set.

WOD – “Fight Gone Bad”
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds –

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Carioca - Skipping (forward/back/height/length) - Shuttle runs - 3 set:  200-meter run, slow - :30 alternating hamstring scoops –

WOD I

Every 4:00
400-m run

5 sets – Score is slowest effort – Rest with the remaining time.

WOD II

200-meter goblet hold carry – Switch arms as desired

For Time

 Post WOD - :30 foam roll calves/side - :30 foam roll quads/side

Warm Up - 3 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 scap pull-ups - 5 strict dumbbell presses/arm with a :03 pause at the top – Use a light dumbbell - 1 set:  :30 row, bike, or ski - 10 up-downs - 10 dumbbell deadlifts/arm - :30 row, bike, or ski - 10 burpee (step up on the burpee before jumping over the dumbbell) - 5 dumbbell sumo deadlift high pulls/arm - :30 row, bike, or ski - 10 burpees over the dumbbell - 10 dumbbell snatches/arm (workout loading) -

WOD – Open 24.1
21 dumbbell snatches, arm 1 L3-50/35# L2-40/25# L1-30/15#
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

For Time
– Time cap: 15 minutes

Strength Cycling – Power Snatch – 3 reps – 10 Min EMOM (Light weight touch and go)

Post WOD - 1:00 foam roll upper back - :30 pec stretch/side

Warm Up – 5 Min AMRAP:  10 alternating Spiderman stretches - 5 strict presses (empty bar) - 5 up-downs - 5 push presses (empty bar) - 10 alternating plank reach-throughs – Push jerk:  5 jump and land (no bar) – 5 jump + land + punch (no bar) – 5 PVC push jerks – 5 barbell push jerks – Loading up:  3 sets:  3 shoulder presses - 2 push presses - 1 push jerk – Build to starting shoulder press load –

Strength WOD

Shoulder press:  3-3-3-3-3
Push press:  2-2-2-2-2
Push jerk:  1-1-1-1-1
– Record the heaviest load for each movement -

Post WOD - 2 sets:  :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - 3 sets:  :30 bike, easy - :20 bike, moderate pace - :10 bike, fast pace - 2 sets:  10 PVC good mornings - 10 leg swings/side (forward and back) - 5 inchworms - 10 leg swings/side (side to side) - 10 alternating Samson stretches – Deadlift build up:  5-5-5 – Mini round:  :30 bike - :30 deadlifts (with working weight) –

WOD
1:00 bike or row for calories
1:00 deadlifts L3-185/125# L2-135/95# L1-95/65#
2:00 rest

5 Rounds

Total Calories + Reps

Strength – Sumo stance good mornings – 10-10-10 (3 min per set)

Post WOD - :30 standing hamstring stretch/leg - 1:00 table-top stretch

Warm Up - 200-meter jog, slow - 5 elbow-to-insteps/side - 20 alternating shoo the turtles - 200-meter run, faster - 20 mountain climbers - 5 burpees - 20 jumping jacks - 10 air squats – 10 kb sumo deadlifts – 10 kb sumo deadlift + shrugs – 10 kb sumo deadlift high pull - 50-meter single-kettlebell carry – Each partner performs 50 meters - 10 kettlebell sumo deadlift high pulls - 50-meter single-kettlebell carry – Partners take turns performing 10 sumo deadlift high pulls and a 50-meter carry –

WOD

AMRAP 20 with a partner:
400-m run L2-300m L1-200m
50 KB sumo deadlift high pulls L3-70/55# L2-55/35# L1-35/15#
400-m single-KB carry L2-300m L1-200m
– Partners run together and break up the other two movements as needed

Rounds + Reps

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot