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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

RX

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

CrossFit WOD, December 21, 2023

December 20, 2023

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 WOD, December 20, 2023

December 19, 2023

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

CrossFit WOD, December 19, 2023

December 18, 2023

CrossFit – Tue, Dec 19

Metcon (Time)

Cash-in Bike 80/60 calories

6 Rounds For Time:

12 Alternating DB Snatches (50/35)

12 Pull-ups

Extra Work

Every Other minute

5 weighted T2B

Then

EMOM X 5

10 unweighted T2B

CrossFit WOD, December 18, 2023

December 17, 2023

CrossFit – Mon, Dec 18

Back Squat (5×3 across)

On the 3:00 x 5

3 Back squats @80%

Metcon (Time)

6 Rouds For Time:

5 Thrusters (115/85)

5 Lateral Burpees

400/350m Row

CrossFit WOD, December 16, 2023

December 15, 2023

CrossFit – Sat, Dec 16

Metcon (Time)

Partner WOD

5 Rounds For Time

20 Burpee Box jumps or Step-ups

20 T2B

20 Calorie Row

100 DU

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