CrossFit & Sweat WODs Tuesday Dec 3rd 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!
Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!
New meal prep company on the block! Use code CrossFitPB to get 15% off! Click the photo to check out their site.



A.) 5 Rounds: (0-20min.)
10 Push Press (Climbing)
10 Toes-To-Bar
15//12 Cal Assault Bike Sprint or 12/10 Cal Row Sprint or 100m Sprint
Rest 90sec.
(Rest 5min. before part 2 below)
1.) I don’t want anyone starting part 1 without a decent weight on the bar. That 10th rep should be spicy. Take a few minutes to warm up.
2.) Be sure to dip and push on the press. On the way up, flex your glutes + your quads. DO NOT dip under the bar. That’s a jerk.

B.) For Time: (25-36min.)
150 American KB Swings (53/35lb)
*5 HSPU’s at the top of every minute
*Start with HSPU’s
Time CAP: 11min.

Cool Down:

2 min easy cardio then:

At least 1 min each side.
At least 1 min each side


2 parts today!
Fight Gone Bad… Style, for Part 1

A.) 4 Rounds:
1 minute of Wall-balls (20/14)
1 minute of SDHP (75/55)
1 minute of Burpees
1 minute of Front Rack Lunges (75/55)
1 minute of American KB Swings 53/35
1 minute REST
*10sec. transition between stations
*Keep score by counting your reps today and go HAM!

B.) 2 Rounds:
200m Farmer Carry 53/35s
15 Barbell Sit-Ups 45/35lb bar

*Time is not important on this one. Quality is 🙂



Categories: WOD