CrossFit & Sweat WODs Thursday Dec 5th 2019

Challenge yourself this December to fight the Holiday slump! Pick something health or fitness related to do every day during the month of Dec. No skipping days! Get committed. Use #cfpbdecchallenge to show us some love!
New meal prep company on the block! Use code CrossFitPB to get 15% off! Click the photo to check out their site.
White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!



A.) EMOM x 15min:
5 Lateral Barbell Burpees
3 Front Squats (clean from the ground)
3 Push Jerks
RX is 155/105
ADV is 185/125
I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don’t take the weight off. If you must go lighter, that’s fine, just make it something challenging.

B.) EMOM x 10min.
Odd: 1min. Hollow Rock Hold or Flutter Kick
Even: Max Russian KB Swings 70/53
*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round

Cool Down:

2 min easy cardio then 30 sec each of these:


A.) AMRAP 30:
Teams of 2
20 Calorie Row
20 American KB Swings 70/53/35
20 Sit-Ups (Feet Anchored on KB)
20 Barbell Front Squats 95/65lb
20 Toes-To-Bar
20 Box Jumps 24/20″
*Each round add 10 reps to each
movement 🙂
*Let’s get a good warm-up in today with lots of stretching and lacrosse ball work. Get nice and loose! Then team up, talk strategy, get afew reps of everything in, and let’s see how far you can get 🙂
You may also row or bike, but you can only pick 1.


Categories: WOD