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CrossFit – Sat, Dec 30 Metcon (Time) Partner WOD 2 Rounds For Time: 60 Alt. DB Snatches 60 Single DB Lunges 3,000m Row DB (50/35)

CrossFit – Fri, Dec 29 Metcon (Time) 9 Sets For Time: 2 Unbroken Power Cleans @ 75% 2 Box Jumps (30″/24″) All Clean sets are unbroken Only start your clean set if you are sure you can do it unbroken. Rest longer if needed after the Box Jump Use the same weight across No rebounding

CrossFit – Thu, Dec 28 Shoulder Press (Weight) On the Minute x 15: 5 x 3 Strict Press @ 80% 5 x 2 Strict Press @ 85% 5 x 1 Strict Press @ 90% Metcon (Time) For Time: 20 Deadlifts 225 / 155 lb 30/24 Calorie Echo Bike 400M Run 30/24 Calorie Echo Bike 20

CrossFit – Wed, Dec 27 Back Squat (5×3 climbing ) On the 3:00 x 5 3 Back Squats Add weight each set Start your first working set around 75% Fortitude2 (AMRAP – Reps) On the Minute x 30: 1 Minute Max Cal Row 1 Minute Max Burpees *Score is Lowest Row + Lowest Burpee Round

CrossFit – Tue, Dec 26 Metcon (Time) Partner WOD 2 Rounds For Time: 1,000m Row 40 Power Cleans 115 / 85 lb 1,000m Row 40 Push Jerks 115 / 85 lb 1,000m Row 40 OBB

CrossFit – Sun, Dec 24 Metcon (Time) Partner WOD For Time: 800m Run 100 C2B 50 Front Squats 155 / 105 lb 10 Rope Climbs 800m Run RX Pull-ups Start & Finish With The Run*Partition The C2B, Front Squats, & Rope Climbs Any Way You’d Like

CrossFit – Sat, Dec 23 12 Days of Christmas 2023 (Time) 12 Days of Christmas WOD 1 BMU 2 Push Jerks 155/105 3 Hang Cleans 155/105 4 Deadlifts 155/105 5 Burpees 6 Pistols 7 HRPU 8 Box Jumps or Step-ups 9 KBS 24/16kg 10 Calorie Row 11 T2B 12 Front Squats 155/105 The workout flow

CrossFit – Fri, Dec 22 Squat Clean (10×1 across) EMOM x 10 1 Squat Clean + 1 Front Squat Same weight across somewhere between 50-60% of your squat clean Metcon (Time) For Time: 42/34-30/24-18/14 Calorie Row 21-15-9 Deadlifts 225 / 155 lb goal is sub 10

CrossFit – Thu, Dec 21 Metcon (Time) 6 Rounds For Time: 50 DU 400m Run 30 AbMat Sit-ups 20 Dumbbell Reverse Lunge 50 / 35 lb’s 10 Push-ups

CrossFit – Wed, Den l c 20m Metcon (Time) 15-12-9 Clean & Jerk 135/95 30-24-18 Box Jump or Step-up 10 Shuttle Runs 1 shuttle run equals 8 mat lengths shuttle runs happen after each Round