WOD
 | Mon, Dec 15 2025 |  |
 Coach J
We begin week two of our 12 WODs of Christmas with another 20 min AMRAP. We'll be focusing on several compound movements. In particular, we'll spend time today in the Med Ball Clean - a little used but highly valuable movement. Can you guess which day this is?
Congratulations to Coach Chase in 400 workouts! 💪
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| CrossFit 202512152025 | Upper body strength 20251215 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 202512152025
(Rounds)
200m Walk
Generic Warmup
Specific Warmup
EMOM (4 mins)
- 2 Med Ball Goblet Lunges
- 2 Air Squats
- 2 Inchworms
- 2 DB Rows
The 12 WODs of Christmas
20 Min AMRAP of...
- 20 Medicine Ball Cleans (20/14)
- 20 Inchworm Pushups
- 20 Lunges w/ Kettlebell (53/35)
- 20 Kettlebell Swings (53/35)
Post WOD:
- 2 per side of 50ft Farmers Carry
- Stretch
| 100% |  | |  | 0% |
| 1st | 2.24 Rx | Cassy Mon, Dec 15, 2025 | | 2nd | 2.8 | Rosie Mon, Dec 15, 2025 | | 3rd | 2.27 | Kelly Mon, Dec 15, 2025 | | 1st | 3.02 Rx | Brandon Mon, Dec 15, 2025 | | 2nd | 2.26 Rx | Josh Mon, Dec 15, 2025 | | 3rd | 2.13 Rx | Coach C Mon, Dec 15, 2025 |
| Brandon | 3.02 Rx | | | Josh | 2.26 Rx | | | Cassy | 2.24 Rx | | | Coach C | 2.13 Rx | | | Rosie | 2.8 | M | | Kelly | 2.27 | M | | Jose B | 2.23 | M | | Derrick | 2.06 | M |
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Upper body strength 20251215
(Check In)
Warm-Up
200m walk
2 rounds:
-10 PVC pass-throughs
-10 PVC strict press
-10 Scap push-ups
-20s Hollow hold
—Then—
-8 empty bar strict press
-6 light
-4 moderate
⸻
Strict Press
-5 x 5 @ 65%
Tempo: 2 sec up / controlled down
Rest 2:00
⸻
Accessory
Superset x 4 rounds:
-10 DB Z-Press (moderate)
-12 Ring rows (slow)
⸻
8 min EMOM:
Odd: 8 Push-ups
Even: 12 Russian KB swings
⸻
Stretching:
-Child’s pose w/ side stretch
-Banded lat stretch
-1 min per side shoulder capsule stretch
| 100% | | | | 0% |
| Robert | Yes | | | Joe S | Yes | | | Holly | Yes | | | Coach E | Yes | | | Derrick | Yes | | | Jose B | Yes | | | Coach C | Yes | | | Phil | Yes | | | Tracy L | Yes | | | Erandi | Yes | | | Brice | Yes | | | Aaron D | Yes | |
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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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