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 8/13/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Push Jerk Demo

    15:00-25:00
    Push Jerk (5-5-5-5-5)
    Increase every round

    Pause at catch for 2 seconds
    Metcon (Time)
    25:00-35:00

    Metcon Prep

    35:00-50:00

    3 RFT

    30 OH Squats

    30 Situps

    90 Double Unders

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