Workout of the Day
For time:
21-18-15-12-9-6-3 Calorie Row
Complete 2 Kettlebell Turkish Get-ups (53#/35#) per arm after each set.
WOD – 12.30.23
Workout of the Day
For time:
21-15-9 reps of:
Dumbbell Box Step-ups (50#/35#)
Sit-ups
21-15-9 reps of:
Box Jumps (24”/20”)
Sit-ups
21-15-9 reps of:
Box Jump Overs (24”/20”)
Sit-ups
WOD – 12.29.23
Workout of the Day
4 Rounds:
Complete as many rounds as possible in 4 minutes of:
3 Hang Power Cleans (135#/95#)
6 Shoulder-to-Overheads (135#/95#)
9 Lateral Burpees Over Bar
12 Pull-ups
Rest 2:00 between rounds.
WOD – 12.28.23
Workout of the Day
Every minute on the minute for 5 minutes:
:35 Max Calorie Row
Every minute on the minute for 5 minutes:
:40 Max Calorie Row
Every minute on the minute for 5 minutes:
:45 Max Calorie Row
Every minute on the minute for 5 minutes:
:50 Max Calorie Row
then
7 Sets for load:
6 Alternating Front Rack Reverse Lunges
WOD – 12.27.23
Workout of the Day
Every minute on the minute for 8 minutes:
1 Deadlift
Build to a heavy single.
then
Complete as many rounds as possible in 8 minutes of:
2 Wall Walks
2 Deadlifts (315#/225#)
WOD – 12.26.23
Workout of the Day
2 Rounds for time:
50 Alternating Dumbbell Snatches (50#/35#)
50 Wallballs (20#/14#)
WOD – 12.23.23
Workout of the Day
7 Rounds for time:
3 Clean & Jerks (185#/125#)
50 Double-unders
For every failed double-under, perform 3 burpees over the bar at the end of each round.
WOD – 12.22.23
Workout of the Day
“12 Days of CFR”
1 100m Run
2 Thrusters (95#/65#)
3 Kettlebell Swings (70#/53#)
4 Handstand Push-ups
5 Wallballs (20#/14#)
6 Pull-ups
7 Burpees
8 Deadlifts (95#/65#)
9 Knees-to-elbows
10 Box Jumps (24”/20”)
11 Overhead Squats (95#/65#)
12 Broad Jumps
On the 12th day of Christmas my coaches gave to me……
Oh yes, it’s that time of year again! You remember how this one goes. You will perform 1 of the first movement… then 2 of the second movement, back to 1 of the first… then 3 of the third, back to 2 of the second, and 1 of the first… then 4 of the fourth movement, back to 3 of the third, then 2 of the second, and 1 of the first… etc… Until you reach 12!!
DRESS WARM and HAVE FUN!!
WOD – 12.21.23
Workout of the Day
Complete as many reps as possible in 2 minutes of:
250m Row
Max Burpees
Rest 2 minutes
Complete as many reps as possible in 4 minutes of:
500m Row
Max Burpees
Rest 4 minutes
Complete as many reps as possible in 6 minutes of:
1000m Row
Max Burpees
WOD – 12.20.23
Workout of the Day
Shoulder Press:
3-3-3-3-3-3-3
then
On an 8:00 clock:
Handstand Walk Practice