WOD 12.13.20

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A. Work up to a heavy Turkish Get Up, each arm B. For time: 50/35 Calorie Row 40 Dumbbell Snatch, alternating 50/35LB 30 Burpee 40 Dumbbell Snatch 50/35 Calorie Row

WOD 12.12.20

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A. Push Press 3-3-3-3-3 B. As many rounds as possible in 12 minutes: 9 Box Jump 24/20" 6 Push Press 52/35KG 3 Overhead Squat 52/35KG Compare to May 23, 2018.

WOD 12.11.20

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A. Every minute for 8 minutes: 3 Deadlift 3 Bent Row 1 Hang Power Clean Perform at 70% 1RM Power Clean. B. 5 rounds for time: 20 Dumbbell Deadlift 16 Renegade Row 12 Dumbbell Hang Power Clean Perform with a pair of…

WOD 12.10.20

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A. Front Rack Lunge 10-10-10-10-10 B. 5 rounds for time: 40 Double Under 20 Med Ball Sit Up 20/14LB 10 Med Ball Burpee 20/14LB 15 minute time cap.

WOD 12.9.20

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A. Work up to a heavy Squat Snatch B. "CrossFit Games Open 12.2" As many reps as possible in 10 minutes: 30 Power Snatch 34/20KG 30 Power Snatch 61/34KG 30 Power Snatch 75/45KG Max Rep Power Snatch 95/55KG

WOD 12.8.20

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A. Every minute for 8 minutes: Muscle Up Choose a modification and/or a number of reps that you can sustain for all 8 minutes. Or, 6 Ring Row 3 Ring Dip B. 5 rounds for time: 400M Run 15 Push Press 52/35KG …

WOD 12.7.20

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A. Back Squat 5-5-5-5-5 B. "Hurricane Freddy" With a running clock, perform for max distance: From 0:00-1:30: 12 Wall Ball Max Row for Meters From 1:30-3:00: 14 Wall Ball Max Row For Meters From 3:00-4:30: 16 Wall…

WOD 12.6.20

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A. Split Jerk 3-3-2-2-1-1-1 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Push Up Compare to January 20, 2018.

WOD 12.5.20

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A. Every minute for 10 minutes: Strict Pull Up Choose a modification and/or a number of reps that you can sustain for all 10 minutes. B. As many rounds as possible in 10 minutes: 1 Squat Clean 61/43KG 30 Double Under 2…

WOD 12.4.20

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"Jack" As many rounds as possible in 20 minutes: 10 Push Press 52/35KG 10 Kettlebell Swing 1.5/1P 10 Box Jump 24/20"