WOD – WEDNESDAY

By CrossFit Boss | In CrossFit | on December 23, 2015

12 Days of Christmas 2015 “12 Days of Christmas” For Time: 1 Ground to Overhead 80/55 2 Bar Muscle Ups 3 Dumbbell Thrusters 25/15 4 Burpees 5 Deadlifts 80/55 6 Pull Ups 7 Box Jumps 8 Kettlebell Swings 24/16 9 Wall Balls 10 Toes to Bar 11 Handstand Push Ups 12oz Drink + 12 Hang […]

WOD – TUESDAY

By CrossFit Boss | In CrossFit | on December 22, 2015

Fitness Bent Over Barbell Row 6-6-6-6-6 Ring Dip Hold (Top) 3 x 20secs For Time: Row 1000m Then 5 rounds of: 30 Double Unders 10 Push Press 45/30 Performance Press 3-3-3-3-3-3 Across For Time: 100 Double Unders 15 Hang Power Clean 70/45 30 Ring Dips 15 Hang Power Clean 70/45 100 Double Unders Post load […]

WOD – MONDAY

By CrossFit Boss | In CrossFit | on December 21, 2015

Fitness Front Squat Find a 1RM Compete as many rounds as possible in 15 minutes of: 8 Hang Power Cleans 50/35 12 Lateral Burpees 300m Run Performance Front Squat Find a 1RM Complete 3 rounds for time of: 300m Run 10 Snatch 60/40 Post load and scores to the whiteboard.

WOD – SUNDAY

By CrossFit Boss | In CrossFit | on December 20, 2015

Rest Day

WOD – SATURDAY

By CrossFit Boss | In CrossFit | on December 19, 2015

Partner WOD For Time: 50 Thrusters 40/30 60 Pull Ups 40 Thrusters 50/35 40 Chest to Bar Pull Ups 30 Thrusters 60/40 20 Bar Muscle Ups 20 Thrusters 70/45 Post time to comments.