WOD — December 18, 2025
CrossFit – Thu, Dec 18 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 75% of the 5RM you found last week. The goal is […]
WOD — December 17, 2025
CrossFit – Wed, Dec 17 General Warm-up 3 Rounds :20 50m Shuttles :10 Rest :20 Kettlebell Sumo Deadlifts :10 Rest :20 Kettlebell Swings :10 Rest 3 Rounds each for time (3 Rounds for reps) 50m Sandbag Carry 150/100lbs* 200m Run 50m Sandbag Carry 150/100lbs* Rest 4:00 **Carry Sandbag anyhow Feel: Gas Pace: Send Target Score: […]
WOD — December 16, 2025
CrossFit – Tue, Dec 16 General Warm-up On an 8 Minute Clock Row or Ski Every 2:00 perform 4 Burpee step overs *Alternate between Row and Ski For time (Time) 1200/1000m Row or Ski 15 Burpee Box Jump Overs 24/20″ 900/800m Row or Ski 15 Burpee Box Jump Overs 24/20″ 600/500m Row or Ski 15 […]
WOD — December 15, 2025
CrossFit – Mon, Dec 15 General Warm-up 3 Rounds 15/10 Calorie Air Bike 10 Duck Walk Steps 15 Plate Ground to Overhead Squat Snatch (In 20 minutes build to a heavy single Squat Snatch) 4 rounds for total reps (4 Rounds for reps) 1:00 Max Rep Squat Snatches @ 70% of your heavy single Rest […]
WOD — December 13, 2025
CrossFit – Sat, Dec 13 General Warm-up On an 8:00 clock with a partner Partner 1: Row 100m (exactly!) Partner 2: Hanging Bent Knee L-Sit or Hollow Hold while partner rows *For every meter +/- 100 meters, the other partner owe 1 burpee (e.g. P1 rows 104 meters, P2 does 4 burpees). Switch after the […]
WOD — December 12, 2025
CrossFit – Fri, Dec 12 General Warm-up 5 Rounds 100m Run 6 Step Ups (jumps in rounds 4-5) 6 Push Ups :10 HS Hold For time (Time) 10 Box Jumps 24/20″ 15 Strict HSPU 10 Box Jumps 24/20″ 12 Front Squats 195/130lbs 10 Box Jumps 24/20″ 9 Wall Walks 10 Box Jumps 24/20″ 12 Front […]
WOD — December 11, 2025
CrossFit – Thu, Dec 11 General Warm-up Rotating EMOM 6 Minutes, done as :45 of work and :15 to transition: Echo/Assault Bike 10 Kettlebell Swings + Plank Hold 10 Ring Rows + Bar hang Skill (10 Rounds for reps) Choose 1 of the following: Rx EMOM 10 minutes 1-5 Muscle Ups (may be strict if […]
WOD — December 10, 2025
CrossFit – Wed, Dec 10 General Warm-up AMRAP 5 minutes 8/5 Calorie Machine 8 Plate Ground to Overhead 4 Burpees to Plate DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, […]
WOD — December 9, 2025
CrossFit – Tue, Dec 9 General Warm-up 6 Line Facing Burpees 2:00 Row 6 Line Facing Burpees 2:00 C2 Bike 6 Line Facing Burpees 2:00 Ski AMRAP 3 Minutes x 6 (6 Rounds for reps) Machine Calories* Max Line Facing Burpees in remaining time Rest 1:30 between rounds Score is total Burpees Machine Rotation (twice […]
WOD — December 8, 2025
CrossFit – Mon, Dec 8 General Warm-up 3:00 Any Machine or Outdoor Jog -Then- 20 Spiderman Lunges 20 Dead bugs -Then- 3 Rounds 8 Kettlebell Deadlifts 8 Goblet Squats :05 Bike Sprint Back Squat (Find a 5RM Back Squat then, 2×5 @ 70% of the 5RM you just hit The 5RM you find today will […]