Wednesday 12-31-25
NEW YEARS EVE WOD
31 Dumbbell Deadlifts
28 Dumbbell Push Press
31 Dumbbell Front Squats
30 Pull-Ups
31 Sit-Ups
30 Dumbbell Thrusters
31 Lateral Jumps Over Dumbbells
31 V-Ups
30 Dumbbell Lunges
31 Double Unders
30 Burpee to Overhead
31 Alternating DB Snatches
Buy Out: 2025 Meter Row
DB (50s/35s)
10:00am class only! Reserve on MindBody app!🥳
Tuesday 12-30-25
Conditioning:
EMOM x 18
Minute 1: 6 Shuttle Runs
Minute 2: 20 Lateral Plank Over Plate
Minute 3: 6 Shuttle Runs
Minute 4: 20 Alternating Plate Pinches
Minute 5: 6 Shuttle Runs
Minute 6: 20 Forward-Reverse Plank Over Plate
Plate (35/25)
Skill: Double Unders or Crossovers
Monday 12-29-25
4 Rounds
20 Calorie Row
15 WB Push Press (20/14)
10 Tuck-ups
Cap 15:00
Accessory Strength:
3 Sets
8-10 Seated DB Strict Press
8-10 Tempo DB Cyclists Squats
Saturday 12-27-25
Teams of 2
AMRAP 16
50 KB Sumo Deadlift High Pulls
40 Lateral Jumps Over Kettlebell
30 Kettlebell Swings
20 KB Box Step Ups
10 Ring Dips
Rest 2:00
AMRAP 4
Wall Walks
KB (53/35)
Friday 12-26-25
Conditioning:
On the 5:00 x 5
300 Meter Row
25 Air Squats
5 Strict Pull-ups
Mobility Flow
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
Monday 12-15-25
Strength:
Deadlifts
Conditioning:
On the 5:00 x 4
21 Calorie Row
15 Toes to Bar
9 Deadlifts (235/165)
Saturday 12-13-25
Teams of 2
AMRAP 14
1 Rope Climb
5 Parallette Shoot Throughs
7 Toes to Bar
Rest 2:00
Take 6:00 to a heavy complex.
Complex:
2 Power Cleans
1 Shoulder to Overhead
Friday 12-12-25
Teams of 2
AMRAP 16
32 Double Unders
32 Single Arm DB Thrusters (50/35)
32 Double Unders
32 DB Deadlifts (50s/35s)
32 Double Unders
32 DB Shoulder to Overhead (50s/35s)
Rest 2:00
AMRAP 6
16 DB Box Step Overs (50s/35s)(24/20)
16 V-ups
Wednesday 12-10-25
Conditioning:
AMRAP 12
300 Meter Row
12 Kettlebell Swings
9 Kettlebell Deadlifts
6 Kettlebell Lunges
Rest 3:00
AMRAP 6
150 Meter Row
9 Kettlebell High Pulls
6 Burpees
3 Strict Pull-ups
KB (70/53)
Accessory Strength:
Lats
Tuesday 12-9-25
Conditioning:
On the 5:00 x 4
5 Shuttle Runs
10 DB Box Step Ups (50s/35s)(24/20)
15 DB Goblet Squats (50/35)
Accessory Strength:
DB Farmers Carry
Plank
Monday 12-8-25
Teams of 2
AMRAP 21
50 WB Ground to Overhead
50 WB Russian Twists
50 WB Reverse Lunges
50 WB Sit-ups
*Every 3:00, both complete 5 Push-ups
WB (20/14)
Accessory Strength:
Grip
Saturday 12-6-25
Teams of 3
4 Rounds
P1- 10 Box Jumps (24/20)
P2- 5 Sandbag Cleans (150/100)
P3- Rest
*Each team member will go through the two movements and rest to complete a round.
Rest 2:00
4 Rounds
P1- 10 Box Step-ups (24/20)
P2- 100 Ft Sandbag Carry (150/100)
P3- Rest
*Each team member will go through the two movements and rest to complete a round.
Friday 12-5-25
Oly Sesh:
Hang Squat Cleans and Jerks
Conditioning:
AMRAP 15
3-6-9-12 …
Front Squats
Shoulder to Overhead
Chest to Bar Pull-ups
BB(105/75)
Wednesday 12-3-25
Skill Session:
Handstand Hold
Strength:
Deadlifts
Conditioning:
21-15-9
Toes to Bar
Air Squats
Tuesday 12-2-25
Conditioning:
On the 3:00 x 6
10 Russian KBS (70/53)
12/10 Calorie Row
10 Lateral Jumps Over Erg
Accessory Strength:
KB Cyclists Squats
Plank
KB Sumo Deadlifts
