Workout of the Day Christmas Eve “12 days of CrossFit” For time 1 handstand pushups 2 box jumps (30″/24″) 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging power cleans (#115/#85) Perform reps just like the song… 1 2,1 3,2,1 4,3,2,1 etc….Read more

Workout of the Day Monday 18 minutes as many rounds as possible 250 meter row 6 thrusters (#95/#65) 9 pullupsRead more

Workout of the Day Saturday In teams of 5, complete 2 rounds for max reps 2:00 kettlebell swings (24kg/16kg) 2:00 mountain climbers 2:00 situps 2:00 dumbbell thrusters (#30/#20) 2:00 lateral paralette jumps 2:00 restRead more

Pre WOD Death by 10 meters + pushups Workout of the Day Friday 3:00 as many reps as possible 7 med ball cleans (#20/#14) 7 burpees 1:00 rest 3:00 as many reps as possible 7 wall ball shots 7 box jumps (24″/20″) 1:00 rest 3:00 as many reps as possible 7 med ball overhead walking lunge steps (L+R=1) 7 jumping squatsRead more

Pre WOD 4 rounds not for time Workout of the Day Thursday For time 750 meter row 21-15-9 Kettlebell swings (32kg/24kg) Knees to elbows 750 meter rowRead more