Christmas Come Early
Strict Gymnastics 4 Giant Sets For Quality: 10 Horizontal Ring Rows :10-:20 Second Ring Support Hold WOD: “12 Days of CrossFit” For Time:...
Happy Monday
Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps Set 2: 4...
Free 1st Saturday
WOD: For Time: 800 Meter Run 50 Power Snatches (75/55) 800 Meter Run 50 Bar-Over Burpees
Blitzen Friday
Silverback Primer 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Squat Clean Thruster...
Get Some Thursday
Body Armor (A) 3 Giant Sets: 100 Meter Overhead Kettlebell Carry 10 Inverted Barbell Rows 50 Band Pull-Aparts Rest 1 Minute Between Sets....
Happy Wednesday
Silverback Primer 3 Sets For Quality: :20s Second Barbell Overhead Hold :20s Second Dead Hang :20s Second Hip Extension Hold WOD “Happy...
Snatching back Tuesday
Hang Power Snatch Technique 5 Sets: 1 Hang Snatch Pull 2 Hang Snatch High Pull 3 Hang Muscle Snatches Hang Power Snatch On the 1:30 x 5...
Body Armor Monday
Silverback Primer 3 Sets For Quality: 10 Jerk Grip Overhead Walking Lunge Steps 10 Bent Over Rows Back Squat Waves Set 1: 6 Reps Set 2: 4...
Mind Control Saturday
WOD “Mind Control” 7 Rounds: 7 Toes to Bar 7 Front Squats 200 Meter Run Pounds – 135/95
Snake Bite Friday
Capacity Builder 5 Sets, Not For Time: 60 Unbroken Double Unders Max Effort PullUps Snatch Technique (A) 3 Sets: 3 Snatch Drops 2 Snatch...
