WOD
 | Sun, Dec 14 2025 |  |
 Coach B
Whoever made today's 12 WOD - congrats - it was SO MUCH FUN!!!
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| CrossFit 20251214 | Pullup Program 20211130 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251214
(Time)
200m Walk
Warmup
2 sets:
200-meter row, slow
5 inchworms
10 Samson stretch lunges
10 ring rows
10 sit ups
200-meter row, faster
5 up-downs
10 alternating Cossack squats
10 ring rows
10 sit-ups
200-meter bike, faster
WOD warmup:
Kettlebell swings
Double unders
The 12 WODs of Christmas
- 500m Row
- 30 Situps
- 15 Ring Rows
- 20 Kettlebell Swings (53/35)
- 25 Double Unders
+ 4 Burpees every time 'Christmas' is said in the first song
+ 6 Russian Twists every time 'Christmas' is said in the second song
Stretch:
Cobra stretch 1:00 min
Calf stretch 1:00 min per side
Scorpion stretch 1:00 min per side
| 0% |  | |  | 0% |
| Nick | 8:15 Rx | | | Coach A | 8:40 Rx | | | Coach B | 8:43 Rx | | | Kathleen | 9:40 | M |
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Pullup Program 20211130
(Check In)
Warmup: 3 Rounds
- 12 Lat PVC Pulldowns in Hollow
- 10-15 sec Headstand Tripod Hold
then
- Accumulate 12 Wall Walks
Strength: 4 Rounds
- Max (minus 1) Strict Pullups
- Max (minus 1) Strict Dips
- 10 Double DB Seated Strict Press
(rest 90 secs between movements)
Accessory: Accumulate 80 perfect form Pushups (not for speed)
| 0% | | | | 0% |
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❄️ Blizzard of Burpees ❄️
Dec 1, 2025 - Dec 31, 2025 (31 Days) 
Happy December! ❄️
This month we have a burpee challenge! Our gift to you! 🎁
Complete a minimum of 5 burpees everyday, that’s it! Do your 5 (or 10…go crazy) and mark it off!
| Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Cassy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Robert | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brandon | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Derrick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joey P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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