WOD 12.23.20

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"Twelve Days of Christmas" 1 Bear Complex 2 Squat Snatch 3 Overhead Squat 4 Hang Power Snatch 5 Snatch Grip Deadlift 6 Burpee Over Bar 7 Deadlift 8 Hang Power Clean 9 Front Squat 10 Shoulder to Overhead 11 Squat Clean & Jerk 12…

WOD 12.22.20

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A. Every minute for 12 minutes: ODD: 10 Ring Row EVEN: 10 Ring Dip B. For time: 100 Burpee Box Jump 24/20" Compare to March 12, 2020.

WOD 12.21.20

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A. Overhead Squat 1-1-1-1-1-1-1 B. 4 rounds for time: 50 Double Under 20/14 Calorie Row 10 Front Squat 61/43KG 15 minute time cap.

WOD 12.20.20

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A. 5 rounds for load and quality: 30 Second Ring Support 30 Second Rest 30 Second Squat Hold 30 Second Rest B. 5 cycles: In 2 minutes, perform an AMRAP of: 10 Kettlebell Swing 1.5/1P 5 V-Up Rest 1 minute between…

WOD 12.19.20

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A. Work up to a heavy complex: 1 Snatch Deadlift to Knees 1 Snatch Deadlift to High Hang 1 Snatch Pull 1 Snatch B. As many rounds as possible in 12 minutes: 10 Goblet Lunge 50/35LB 8 Dumbbell Snatch, alternaing 50/35LB 6…

WOD 12.18.20

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A. Split Jerk 1-1-1-1-1-1-1 B. 7 rounds for time: 15 Wall Ball 20/14LB, 10/9FT 15/10 Calorie Row

WOD 12.17.20

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A. Every minute for 8 minutes: 3 Power Snatch Perfrom at 75% 1RM Power Snatch B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean 61/43KG 2x Push Up

WOD 12.16.20

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A. Back Squat 2-2-2-2-2 B. 4 cycles: In 3 minutes, perform an AMRAP of: 6 Box Jump 24/20" 6 Pistol, alternating 6 Burpee Rest 1 minute between rounds.

WOD 12.15.20

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A. Every minute for 10 minutes: 1 Bar Muscle Up 2 Chest to Bar Pull Up 3 Pull Up B. For time: 200 Double Under 100 Abmat Sit Up 50 Devils Press 35/20LB

WOD 12.14.20

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A. Deadlift 5-5-5-5-5 B. As many rounds is 12 minutes: 4 Shoulder Press 8 Sumo Deadlift High Pull 12 Front Squat Perform with a 35/25KG barbell. Courtesy of crossfit.com.