12.23.2025

Strength
Deadlifts Every 2:30 x 4 sets
5 reps starting at 65%
no touch and go reps
make small jumps in load
 
WOD
"Speedway"
20:00 EMOM
min 1- 10 reps box jump overs 24/20"
min 2- 10 reps shoulder to overhead 95/65 75/55
min 3- 10 each side dual DB reverse lunges  35/25s
min 4- 4 reps wall walk or 50 feet handstand walk

12.22.2025

Strength
A. Every 90 seconds x 5 sets  
high hang snatch + hang snatch @ 70%


B. Every 2:00 x 4 sets  

pause snatch 1.1
60-65-70-75%
pause at the knee

WOD
"Foggier Window" 
For Time
15-12-9
power clean 135/95 115/75 95/65
TTB
Rest 1:00
9-6-3
squat clean 135/95 115/75 95/65
burpee over bar

12.20.2025

Shoulder Warm Up  https://www.instagram.com/p/CmeyeJBjV34/
1 set
1. DB External Rotation x 10 reps each side
2. DB Powell Raise x 10 reps each side
3. Prone Y raises x 10 reps
use 2.5#-5# plates




WOD
"Maple Fudge"
with a partner 
4 rounds for time
25 single DB box step ups 50/35 35/25
100 DUs
50 wall balls 20/14
25 pull ups

12.19.2025

Handstand push up skills
1. 2 sets: piked on a box hspu x 3-5 reps @ 21X1
2. 2 sets: handstand push up negatives on wall x 3-5 reps with a slow descend
3. 1 set: donkey kicks to wall  x 8-10 reps
4. 5 reps: kick to wall with control + 5 second hold on wall



WOD
"SIlhouette"
For Time
10 cals bike
15 left arm DB snatch 50/35
100 feet left arm overhead carry
10 cal bike
15 right arm DB snatch
100 feet right arm overhead carry
Rest 2:00
10 cal bike
10 left arm DB snatch 60/40
100 feet left arm overhead carry
10 cal bike 
10 right arm DB snatch 
100 feet right arm overhead carry
 Rest 1:00
10 cal bike
5 left arm DB snatch 70/50
100 feet left arm overhead carry
10 cal bike
5 right arm DB snatch 
100 feet right arm overhead carry

12.18.2025

Strength
Back squats
8 reps @ 65%
8 reps @ 70%
6 reps @75%
6 reps @75+%


WOD
"Impermanence"
3 rounds for time
15 reps devil's press 35/20  25/15 (these are fast and light)
400m row

12.17.2025

Strength
Deadlifts- no touch and go reps
4 sets of 5 reps
60/65/70/70% 
 
Member of the Month
Mary Rose
4 rounds for time
500/425m row
10 power cleans 95/65
12 overhead squats 95/65
30 DUs
20 sit ups

12.16.2025

Primer
6:00 EMOM
every 1:00- 2 box jumps with step down + 2 power cleans building load over the 6 rounds
 
WOD
CrossFit HQ Chipper
3 rope climbs
10 power cleans 155/105 135/95 115/75
20 bar facing burpees
40/34 cals bike
20 bar facing burpees
10 power cleans
3 rope climbs