WOD
CrossFit WOD, December 10, 2025
Minutes 0 – 2: Bike
Minute 3: Rest
Minutes 4 – 6: Row
Minute 7: Rest
Minutes 8 -10: Ski Erg
Minute 11: Rest
Repeat 3 times Through
CrossFit WOD, December 9, 2025
2- 4 – 6 – 8 – 10 – 12 – 14 Power Clean
12 Box Jump Overs
24/16 Calorie Bike
ADV RX Barbell 155/105
RX 135/95
Split reps and Calories
CrossFit WOD, December 8, 2025
For Time
25 T2B
500/450m Row
4 Reps Double DB OH Lunges 35/20
500/450m Row
25 T2B
OH Lunge 1 rep = 5 Mat lengths
RX Single DB 50/35
CrossFit WOD, December 7, 2025
5 Rounds For Time
5 Thrusters
5 Front Squats
500m Ski Erg
5 Thrusters
5 Front Squats
500m Row
Barbell 75/55
CrossFit WOD, December 6, 2025
Partner WOD
5 Rounds For Time
50 Sit-ups
30 Box Jump Overs
20/16 Calorie Bike
CrossFit WOD, December 5, 2025
ADV RX
Minutes 0:00, 2:00 4:00
2 Hang Snatches 155/105)
RX
10 Hang Cleans (185/125)
Rest 2-3 minutes
21-18-15-12-9
Alt. DB Snatches
Goblet Squats w/DB
DB 50/35
CrossFit WOD, December 4, 2025
5 Rounds For Reps
1:00 Wall Walks
1:00 shuttle Runs
1:00 Rope Climbs
1:00 Farmers Carry
1:00 Rest
Shuttle Runs every 5 mats = 1 rep
Farmers Carry every 5 mats = 1 rep
DB 70/50
Score: Sum of Lowest Reps at each station
Target Score: 25-40 reps
CrossFit WOD, December 3, 2025
3 Rounds For Time:
30/24 Calorie Row
20 Lateral Burpees Over Bar
10 Hang Power Cleans 165/115
RX 135/95
CrossFit WOD, December 2, 2025
same weight for all 3 sets
Partner WOD
5 Rounds For Time:
40/30 Calorie Bike
20 T2B
20 Double DB OH Lunges 35/20 lbs.
RX Single DB OH Lunges 50/35 lbs.
CrossFit WOD, December 1, 2025
5 Rounds For Time:
10/8 Strict Pull-ups
10 HSPU
250/200m Row
RX (Barbell S2OH 95/65)
Mondays Back Squat and strict pull-ups
Tuesdays Strict Press mixed in with an Olympic lift EMOM
Wednesdays More cardio focused
Thursday Deadlift
Friday Front Squat