CrossFit WOD 12/24/18

12 Days of Christmas (Time)

1 Muscle-up

2 Burpees

3 Chest to Bar

4 Push-ups

5 Pull-ups

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

12 Days of Christmas #2 (Time)

1 Chest to Bar

2 Burpees

3 Pull-ups

4 Push-ups

5 Ring Rows

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

12 Days of Christmas #3 (Time)

1 Ring Row

2 Burpees

3 Knee Tucks

4 Push-ups

5 Jumping Pull-ups

6 Thrusters

7 Bar Over Burpees

8 KBS

9 Sit-ups

10 Iron Mikes

11 KB Taters

12 Box Jumps

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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