workout of the day
12.18.2021 12 Days of Christmas
WOD
12 Days of Christmas
1- 10 cals row, bike or ski
2- bar muscle up or ring dips or box dips
3- power snatch 115/75 95/65
4- thrusters 115/75 95/65
5- pull ups
6- power cleans 115/75 95/65
7- slam balls
8- DB RDLs (4 each side) 50/35 35/20
9- air squats
10- bent over rows 115/75 95/65
11- HSPU or box piked hspu
12- DB renegade rows- row, push up, row 50/35 35/20
12.08.18 12 Days of CrossFit WOD
WOD:
12 Days of CrossFit”
1 Squat Snatch (135/95#)(96/65#)
2 Box Jumps (30/24″)
3 Push Presses (135/95#)(95/65#)
4 Toes-to-Bar
5 Hang Power Cleans (135/95#)(95/65#)
6 Hand-Release Push-ups
7 Deadlifts (135/95#)(95/65#)
8 GHD Sit-ups
9 Kettlebell Swings (53/35#)
10 Lunges (10 each side)
11 Wallballs (20/14#)
12 Oz. Beer! Or 12 Cal Assault Bike!
Do 1, then 2-1, then 3-2-1, then 4-3-2-1….