WOD — December 30, 2025
CrossFit – Tue, Dec 30 General Warm-up AMRAP 6 minutes 100m Run or :30 Machine 10 Plate Ground to Overhead 5 Burpees to Plate 3 Rounds (6 intervals) for total reps: (AMRAP – Reps) AMRAP 2 minutes 9 Power Snatches 135/95lbs Max Burpee Get Overs 30-40″ Rest 2:00 AMRAP 2 minutes 9 Burpee Get Overs […]
WOD — December 29, 2025
CrossFit – Mon, Dec 29 General Warm-up 20 Calf Raises 10 Spiderman Lunges 20 Shoulder Swimmers -Then- 2:00 Bike 30 Air Squats 20 Light Dumbbell Strict Press 100 Single Unders Squat Clean and Jerk (Every 2 minutes for 16 minutes (8 sets) 1 Hang Squat Clean + Push Jerk AHAP Starting at 70-80% 1RM Clean […]
WOD — December 27, 2025
CrossFit – Sat, Dec 27 General Warm-up 2 Rounds 1:00 Bike 5 Inchworm Walkouts with 2 Push Ups 10 Bodyweight Split Squats per leg 20 Banded Pull Aparts With a partner, 12 rounds for time: (Time) 10/8 Calorie Echo/Assault Bike, each 7 DB Bench Press each, 50s/35s 12 Synchro Bodyweight Lunges One athlete works, one […]
WOD — December 26, 2025
CrossFit – Fri, Dec 26 General Warm-up 4 rounds Row 250/225m 8 S-KB Deadlifts (between feet) 8 Push Ups For time (Time) 15 Deadlifts 275/185lbs 30 Bar Facing Burpees 12 Deadlifts 275/185lbs 24 Bar Facing Burpees 9 Deadlifts 275/185lbs 18 Bar Facing Burpees 6 Deadlifts 275/185lbs 12 Bar Facing Burpees Feel: Muscle Overload/Gas Pace: Sustain […]
WOD — December 25, 2025
CrossFit – Thu, Dec 25 MERRY CHRISTMAS No classes today, gym is closed! Enjoy your families and if you have an itch to do a workout just to move, this is the one! If you have a machine, use it! Otherwise you can sub a run or burpees, all you need is two weights for […]
WOD — December 24, 2025
CrossFit – Wed, Dec 24 General Warm-up 3 Rounds :20 Bike or Row :10 Rest :20 Plank Transitions :10 Rest :20 Med Ball Squats :10 Rest Strength (Checkmark) 5 rounds 10 Deficit Push Ups 4/2″ Rest 2:00 between sets If scaling, try to preserve the added range of motion the deficit provides and use a […]
WOD — December 23, 2025
CrossFit – Tue, Dec 23 General Warm-up 4 Rounds 100m Run 12 DB Hang Snatches 2 Lay to Stand Rope Climbs or 6 Ring Rows AMRAP 15 Minutes (AMRAP – Rounds and Reps) 2 Rope Climbs 20 DB Snatches 50/35lbs Run 200m DB Snatches are performed as 10 on one arm, then 10 on the […]
WOD — December 22, 2025
CrossFit – Mon, Dec 22 General Warm-up 20 Dead Bugs 20 Glute Bridges, then: AMRAP 5 minutes :30 Machine or 100m Run 8 Russian KBS 8 Reverse Lunges Back Squat (“Back Squat 5-5-5-5-5 Bike 3:00 slowly for rest between sets. Perform all sets at 5-10lbs heavier than you did last week. The goal is for […]
WOD — December 20, 2025
CrossFit – Sat, Dec 20 General Warm-up 5 Minute Machine, last :10 of each minute hard -Then- 3 Rounds 10 Squats > Medball Squats > Wall Balls 10 Kettlebell Swings :15 Handstand Hold R1>R2>R3 “12 Days of Misfit-mas” 2k25 (Time) Performed like the song, with a partner 1 Synchro Wall Walk 2 Synchro Box Jumps […]
WOD — December 19, 2025
CrossFit – Fri, Dec 19 General Warm-up AMRAP 7 Minutes 100m Run/30 Jump Rope Reps* 8 Ring Rows 8 Plate Ground to Overhead *Alternate between Run and Jump Rope each round. AMRAP 16 minutes (AMRAP – Rounds and Reps) 45 Double Unders 9 Chest to bar pull ups 12 Power Cleans 115/75lbs Rest 1:00 Feel: […]