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CrossFit – Mon, Dec 30 Back Squat (3×2 across 80-85%) Metcon (Time) 5 Rounds 15/12 Calorie Row 10 Burpees To a target 10 T2B

CrossFit – Sat, Dec 28 Partner WOD (Time) 3 Rounds 40/30 Calorie row 30 C2B 30 Double DB Push Press directly into……. 3 Rounds 30 Calorie Bike 30 C2B 30 Double DB Push Press RX Pull-ups

CrossFit – Fri, Dec 27 Front Squat (3×2 same weight across 85%) Partner WOD (Time) 60-50-40-30-20 Calorie Row 20 Hang Squat Cleans (155/105) Extra Work 4 Rounds 100m Farmers Carry 10 Double DB RDL’s (50/35)

CrossFit – Thu, Dec 26 Metcon (Time) 1,000m Run 50 Sit-ups, 25 Push-ups 800m Run 40 Sit-ups, 20 Push-ups 600m Run 30 sit-ups, 15 push-ups 400m Run 20 sit-ups, 10 Push-ups 200m Run 10 sit-ups, 5 Push-ups 35 minute time cap

CrossFit – Wed, Dec 25

CrossFit – Tue, Dec 24 12 Days of Christmas 2025 (Time) 1 BMU or Strict Pull-up 2 Pistols or DB Snatch’s 3 Hang Cleans 4 Push Jerks 5 Front Squats 6 Deadlifts 7 Burpees 8 T2B 9 Box Jumps 10 HSPU 11 Pull-ups 12 Devils Press Barbell 115/85 DB 50/35

CrossFit – Mon, Dec 23 Back Squat (5-5-3-3-2-2) 2×5 @ 70% 2×3 @ 75% 2×2 @80% Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Floor Press 10 Double DB Front Rack Lunges Barbell floor Press Body Weight DB 50/35

CrossFit – Sun, Dec 22 Metcon 5 Rounds: 3 machines 3 minutes on each machine 10 GHDS

CrossFit – Sat, Dec 21 Metcon (Time) Team of 3 30 HSPU 30 BJO 200m Run into… 60 HSPU 60 BJO 400m Run into…. 90 HSPU 90 BJO 600m Run

CrossFit – Fri, Dec 20 Front Squat (3 x 3 Same weight across) aim for 80% BOTC Week 3 WOD 2 (AMRAP – Rounds and Reps) Team of 3 AMRAP 20: ADV RX 20 T2B 20 Hang Cleans 135/95 200m Row 200m Run AMRAP 20: RX 20 Knee Raises 20 Hang Cleans 95/65 200m Row