Wednesday 12/24/2025

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WOD
“12 Days of CrossFit”
In Teams of 2 For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar
6 Box Jumps 24"/20"
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-ups
11 Wallballs 20#/14#
12 Calorie Assault Bike

*athletes can break up work however they see fit.

Tuesday 12/16/2025

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WOD
"25,000 Twinkle Lights!"
3 rounds
12/10 Calorie Row
10 Toes to Bar
8 Box Jump Overs(30"/24"
-rest until 8:00-
For Time:
36/30 Calorie Row
30 Toes to Bar
24 Box Jump Overs 30"/24"
*Score is time of both sets combined

Accessory 
Gymnastics - Handstand/Grip (Week 8)
4 minute AMRAP + 1 minute rest + 3 minute AMRAP - start where you left off
Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]
8 Plank Shoulder Taps [right/left = 2 reps]
Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]
1 wall walk INTO 6 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]
1 wall walk INTO 10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps

Tuesday 11/25/2025

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Accessory
Gymnastics - Handstand/Grip (Week 5)
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)

WOD
"Roast Turkey"
7 Sets For Time:
15/12 Calorie Air Bike
12 Toes to Bar
9 Handstand Push Ups
-rest 1:00 between sets-