WOD

No WOD available

CrossFit WOD, January 1, 2023

December 31, 2023

CrossFit – Mon, Jan 1

CrossFit WOD, December 31, 2023

December 30, 2023

CrossFit – Sun, Dec 31

Metcon (Time)

TEAM OF HOWEVER MANY WE NEED

For Time:

2024 Calorie Exho Bike

2024 Calorie Row

2024 Calorie Ski Erg

2024 Calorie Bike Erg

CrossFit WOD, December 30, 2023

December 29, 2023

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 WOD, December 29, 2023

December 28, 2023

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 Games Open 17.5 (Time)

10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

CrossFit WOD, December 28, 2023

December 27, 2023

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 Deadlifts 225 / 155 lb

400M Run

CrossFit WOD, December 27, 2023

December 26, 2023

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 WOD, December 26, 2023

December 25, 2023

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 WOD, December 24, 2023

December 23, 2023

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 WOD, December 23, 2023

December 22, 2023

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 is done the way the song is sung. For example…..

1 BMU

2 Push Jerks + 1BMU

3 HC + 2 PJ + 1 BMU

4 DL + 3 HC + 2 PJ + 1 BMU

5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

6 Pistols + 5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

……… continue the same pattern

BARBELL 135/95 & C2B for BMU & Air Squats for pistols

CrossFit WOD, December 22, 2023

December 21, 2023

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

WOD

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