WOD
"Frankincense"
3 Rounds For Time:
21 Handstand Push Ups
21 Deadlifts 185#/125#
21 GHDs
Accessory
4 sets
10 Strict Toes to Bar / Strict Knee Raise
-rest 30 seconds-
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
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.
Gymnastic Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.
WOD
"The Holly and the Ivy"
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
