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5 rounds, assault bike, box jumps, carve engine, crossfit, crossfit wod, hspu, kb snatches, wod -

WOD (Workout of the Day) 

"Climb"

5 Rounds

15 Cal Bike

9 HSPU

15 Box Jumps

9 Alt. KB Snatches 53/35

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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21-15-9, carve engine, chest to bar, crossfit, crossfit wod, overhead squats, thrusters, toes to bar -

WOD (Workout of the Day) 

"Grimace"

21-15-9

OH Squats 95/65

Toes to Bar

15-12-9 

Thrusters 95/65

Chest to Bar  

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, assault bike, carve engine, crossfit, pistols, pull-ups, wod -

WOD (Workout of the Day) 

"Leggy Burns"

AMRAP 15

15 Pull-ups

15 Pistols

15 Calorie Bike

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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12 days of christmas, 12 days of christmas wod, carve engine, christmas wod, crossfit -

"12 Days of Christmas"

  • For Time, adding one movement per round:
  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Presses (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lb Plate)

 

  • Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

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crossfit, wod -

WOD (Workout of the Day) 

"Merry Go Round"

4 Rounds

EMOM 1

A. 15 Deadlifts 155

B. 15 Burpees

C. 15 Box Jumps 20"

*20lb Vest

ABC, ABC....

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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