WOD 12.23.24

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A..For Rounds and Reps CrossFit Games Open 23.1 14 Minute AMRAP 60 Calorie Row 50 Toes-to-Bar 40 Wall Ball 20/14#, 10/9' 30 Clean 61/43 20 Muscle Up – December 21, 2023 B. Accessory Finisher Alternating EMOM…

WOD 12.18.24

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A. For Load Back Rack Lunge 4-4-4-4-4+ – Max Reps Last Set B. For Time 3 Rounds 20 Alternating Dumbbell Snatches 5035# 10 Overhead Squat 43/29 5 Wall Walks  

WOD 12.17.24

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A. For Load Super Set Tempo Bench Press 20X1 @ 60% 1RM 5-5-5-5-5 Alternating Dual Kettlebell Gorilla Row 10-10-10-10-10 B. For Time At 0:00 Mark, Perform... 2 Rounds 15/12 Calorie Row 12 Clean and Jerks 43/29 Rest…

WOD 12.16.24

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A. Skill Work Every 1:30 x 9:00 (6 Rounds) RX: 5 Bar Muscle-up + 1 Dip At Top After Bar Muscle-up Intermediate: 5 Pull-up + 5 Push-up Foundations: 10 Ring Row + 5 Push-up B. For Time At 0:00 Mark, Perform... 3…

WOD 12.15.24

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A. For TIme "Christine: 3 Rounds 500M/400M Row 12 Deadlift @ Bodyweight 21 box jumps 20" – Compare to June 28, 2023 B. Skill Work For Load and Quality 50 Dumbbell Renegade Row  

WOD 12.14.24

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A. For Load Every 1:30 x 12 Minutes (8 Rounds) 1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat B. For Time and Load In 15 Minutes, Complete... 50-40-30-20-10 Double Under 25-20-15-10-5 Toes-to-bar *Complete…

WOD 12.13.24

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A. For Rounds and Reps 8 Minute AMRAP 5 Hang Power Clean 70/47 5 Strict Handstand Push-up B, For Load Back Rack Lunge 6-6-6-6-6+ – Max Reps On Last Set  

WOD 12.12.24

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A. For Time 5 Rounds Option 1: 300M/250M Row – :30s Rest Between Sets Option 2: 300M/250M Ski Erg – :30s Rest Between Sets Option 3: 1000M/700M Assualt Bike – :30s Rest Between Sets B. For Time 5 Rounds 2…

WOD 12.11.24

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A. Skill Work + Max Reps Alternating EMOM x 8 Minutes (8 Rounds) RX: Minute 1 | :30s Max Rep Bar Muscle-up Minute 2 | :30s Max Rep Hollow Rock Intermediate Minute 1 | :30s Max Rep Box Bar Muscle Ups, Kipping Chest to Bar…

WOD 12.10.24

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A. Skill Work EMOM x 12 Minutes (12 Rounds) Option 1: Minute 1 | :30s Wall Facing Shoulder Tap Minute 2 | Jump Rope Practice Option 2: Minute 1 | :30s Handstand Walk Minute 2 | Jump Rope Practice B. For Time 120…