
WOD 12.10.23
CrossFit, WOD
A. For Time
10 Rounds
10 Hand Release Push-up
10 Sit Up
B, For Time
1600M Run
800M Weighted Carry
400M Run

WOD 12.9.23
CrossFit, WOD
A. Super Set
Weighted Strict Pull-up
5-5-5-5-5
Sandbag Hold: 5 x 30s
B. For Total Reps and Calories
5 Rounds
1:00 Row For Calories
:30s Rest
1:00 Dumbbell Push Press 50/35#
:30s Rest

WOD 12.8.23
CrossFit, WOD
A. 20 Minutes To Establish A..
1RM Misfit Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
B. For Time
2 Power Clean
50 Double Under
4 Power Clean
50 Double Under
6 Power Clean
50…

WOD 12.7.23
CrossFit, WOD
A. EMOM x 12 Rounds
3 Back Squat
B. For Time
30 Kettlebell Box Step-up 2P/1.5P, 20"
30 Toes-to-Bar
30/22 Calorie Row
30 Strict Handstand Push-up
30/22 Calorie Row
30 Toes-to-Bar
30 Kettlebell Box Step-up 2P/1.5P, 20"
–…

WOD 12.6.23
CrossFit, WODFor Time
50-40-30-20 Reps Of:
Burpees
*400M Run Between After Each Set Of Burpees

WOD 12.5.23
CrossFit, WOD
A. Super Set
E3MOM x 7 Rounds
Overhead Squat
3-3-3-3-3-3-3
Skill Work
Jump Rope Practice
B. As Many Reps As Possible in 10 Minutes Of:
3 Hang Power Snatch
3 Overhead Squat
50 Single Under Crossover
6 Hang Power…

WOD 12.4.23
CrossFit, WOD
A. Super Set
E2MOM x 10 Rounds, Alternate Between:
Odd Rounds: 250M Row
Even Rounds Thruster + Pull-up Prep
B. CrossFit Games Open 12.5
As Many Reps As Possible In 7 Minutes Of:
3 Thrusters 45/30KG
3 Chest-to-bar Pull-ups
6…

WOD 12.3.23
CrossFit, WOD
A. Running Time Trial
800M Run
2:00 Rest
600M Run
1:00 Rest
400M Run
:30s Rest
200M Run
20 Minute Time Cap
B. For Load and Quality
Weighted Strict Dip
10-10-10
Dumbbell Bench Press
20-20-20
Weighted…

WOD 12.2.23
CrossFit, WOD
A. For Load
Turkish Get Up
5-5-5-5-5 / arm
B. On A 12 Minute Clock
50 Calorie Row
40 Kettlebell Swing 1.5P/1P
30 Kettlebell Goblet Squat 1.5P/1P
20 Burpee
Max Rep Rope Climb

WOD 12.1.23
CrossFit, WOD
A. For Load
Clean Complex
1-1-1-1-1
(2 Hang Power Clean + 1 Push Jerk)
B. "Disrupted DT"
E3MOM x 7 Rounds
12 Deadlift
9 Hang Power Clean
3 Push Jerk
Perform With 70/47KG
Score Is Slowest Round
&…