Work Out of the Day for Crossfit.

WOD 12.10.23

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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

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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

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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

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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

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For Time 50-40-30-20 Reps Of: Burpees *400M Run Between After Each Set Of Burpees  

WOD 12.5.23

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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

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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

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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

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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

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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 &…