Wednesday 12-24-25
“12 Days of CrossFit”
1 Squat Clean
2 Push Press
3 Deadlifts
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Handstand Push-ups
8 Reverse KB Lunges
9 Kettlebell Swings
10 Alternating Pistols
11 Sit-ups
12 Thrusters
BB (135/95)
KB (52/35)
Box (24/20)
MERRY CHRISTMAS!
Tuesday 12-23-25
Conditioning:
3 Rounds
Work :45/:30
Ski Erg
Sandbag Cleans (150/100)
Rope Climbs
Sled Push (250/205)
Handstand Hold
Rest
Core Blast!
40-35-15
Plank Up-Downs
Crossover Jump Rope
Cap 5:00
Monday 12-22-25
Teams of 2
AMRAP 12
6 Shuttle Runs
24 DB Bent Over Rows (50s/35s)
6 Shuttle Runs
24 DB Farmers Hold Lunges (50s/35s)
6 Shuttle Runs
24 DB Floor Press (50s/35s)
Rest 2:00
AMRAP 6
48 Double Unders
24 Alternating DB Clean and Jerks (50/35)
Accessory Work:
Core and Lats
Saturday 12-20-25
Teams of 2
AMRAP 25
30 Calorie Row
200 Ft Double KB Front Rack Carry
30 Push-ups
200 Ft Double KB Farmers Carry
30 Kickouts
KB (70s/53s)
Friday 12-19-25
Accessory Strength:
Lats and Core
Conditioning:
EMOM x 6 (Alternating Movements)
7 Clean and Jerks (95/65)
7 Chest to Bar Pull-ups
Rest 2:00
EMOM x 6 (Alternating Movements)
5 Clean and Jerks (115/85)
5 Burpee Pull-ups
Rest 2:00
EMOM x 6 (Alternating Movements)
3 Clean and Jerks (155/105)
3 Bar Muscle-ups
Wednesday 12-17-25
Skill Session: Handstand Hold
Oly Technique: Snatch
Conditioning:
AMRAP 6
3-6-9-12…
Hang Power Snatches (95/65)
Burpees
Tuesday 12-16-25
Skill Session: Double Unders
Conditioning:
AMRAP 20
50 Double Unders
40 Wallballs (20/14)
30 Sit-ups
20 Alternating Pistols
10 Push-ups
