CrossFIt & Sweat WODs Thurs Dec 26th 2019


A.) Front Squat & Bench Press Superset
5 Sets:
5 rep Front Squat (use Rack)
Immediately into;
10 rep DB Bench Press
Rest 90sec.
*Goal is to go heavy here. You can climb a little, bu try an hit some good numbers right out the gate.
B.) For Time:
500m Row or Run
100 Double Unders
5 Muscle Ups
400m Row or Run
100 Double Unders
4 Muscle Ups
300m Row or Run
100 Double Unders
3 Muscle Ups
200m Row or Run
100 Double Unders
2 Muscle Ups
100m Row or Run
100 Double Unders
1 Muscle Up

*Thought this would be a fun little detox/ post holiday breather 🙂
*Scaled: 15 Push-ups every round instead of the muscle ups.

Cool Down:

Walk 200m then

2 min here, do it. Trust me you need it!
1 min each side here


A.) (0-10min.)
5 Rounds:
10 Burpees
10/7 Cal Row or Bike
30 Double Unders
*Do 50 Double unders if you feel as though you may finish fast.
B.) (12-27min.)
Devil Press 45/30s
*200m Run after each set
We did this in CF class once it is kind of a blood bath, so get ready to shoot for unbroken sets to finish under the time CAP 🙂
B.) (30-36min.)
Max Wall Balls
*Every time you break do 10 American KB Swings (53/35)
*Can you get 100 or more reps?
Categories: WOD