WOD BLOG

Strength

Thrusters
5×5 (+lbs)

Conditioning

5 Rounds
10 Pull-ups
10 Box Jump Overs (30/24)
10 Double DB Front Squats (50/35)

Conditioning

30min EMOM
1. 12-15/9-12 Calorie Row
2. 12 Plank to Forearm
3. 12-15/9-12 Calorie Assault Bike
4. 12 V-ups + 12sec Hollow Hold
5. 12-15/9-12 Calorie Ski
6. 12 Arch-ups + 12sec Arch Hold

4th Annual Ugly Sweater and Holiday Party!

“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift

Gymnastics

10min EMOM
1. 12-16 Pistol Squats
2. 30sec Max Rope Climbs/Pegboard

Conditioning

21min AMRAP
18 Wall Balls (20/14)
15 Burpees [no jump]
12 DB Hang Power Clean & Jerks (50/35)
9 Knees to Elbow

Strength

3 Rounds (not for time)
8-10 Tempo Pendlay Rows (+lbs) [21X1]
8-10 Incline DB Bench Press (+lbs)
*Rest 2min Between Rounds*

Conditioning

75 Double Unders
50 V-ups
25 Sumo Deadlift High Pulls (75/55)
75 Double Unders
50 Tuck-ups
25 Sumo Deadlift High Pulls (75/55)
75 Double Unders
50 Sit-ups
25 Sumo Deadlift High Pulls (75/55)

Conditioning

A) 15min AMRAP
6 Power Snatches (135/95)
12 Back Rack Lunges (135/95)
9 Pull-ups
12 Push-ups

B) Banded Sprints
5x100ft