WOD Blog

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12 Days of Christmas!!! For time: 1 Clean & Jerk 2 Deadlifts 3 Burpees 4 Pull-ups 5 Wall Balls 30/20 6 Box Jumps 24/20 7 Kettlebell Swings, 53/35 8 OH Plate Sit-Ups 35/25 9 Push-ups 10 One Arm Kb Or Db...

A. Alternate every minute, on the minute, for 12 minutes: 10 Dual Kb/Db Bent Over Row 12 Shoot Thru w/ no push up or dip 15 Sumo Deadlift High pull 75/55 B. In 20 minutes complete: 10...

CrossFit & Lite N' Tite In teams of 2, complete as many rounds as possible in 35 minutes: 75 Cal Row 65 Sit-Ups 55 Kbs 53/35 45 Cal Bike 35 Walking Lunges 25 Box Dips *Share work as...

A. Overhead Squat 5 X 5 *Build to a moderate/heavy weight and perform same weight across all 5 sets (25min) B. Every 2 minutes for 5 sets 200M Run Max Rep OHS 95/65 *Rest 1 min btwn...

A. For Time: 15-12-9-6 Power Cleans 155/105 75-75-75-75 Double Unders/ 125 Singles B. 3 Sets For Quality 10 Strict Pull-ups 1 Minute Ring Plank Hold 10 Cal Ski Erg Sprint 20 Banded Tricep Extensions Log your scores on Beyond the Whiteboard Don't have...

A. Alternating every minute, on the minute, for 12 mintutes: Odd: 1 Front Squat Even: 3 Back Squats * 80% of 1 RM Front Squat for both lifts B. Complete as many rounds as possible...

A. Alternate every minute, on the minute, for 9 minutes: 10/8 Cal Bike 14 Pistols 18 Kbs 53/35 Rest 2 minute Then, B. Alternate every minute, on the minute, for 9 minutes: 18 V-Ups/ Tuck-Ups 14 Alternating Back Step Lunges...