CrossFit Workouts – Week of December 25th, 2023



“You Sit on a Throne of Lies”
3min ME Calorie Air Bike
-3min rest-
3min ME 50ft Shuttle Runs (25′ down + back)
-3min rest-
3min ME Calorie Air Bike


“Mini-Pump” Session
4 Rounds
10 3-Point DB Row Each Side (RPE 7)
12 Standing KB Crush Grip French Press (RPE 7)
-2min rest after each superset-

Strength – EMOM x 10min
3 Touch ‘n Go Power Snatches (60-70% of 1RM)


“I’m in love, I’m in love and I don’t care who knows it”
50-40-30-20-10 For Time
Wall Balls (20/14)
AbMat Sit Ups

Strength – Back Squats
5 Sets of 5 Reps @ 60% of 1RM Back Squat

* Completed as an EMOM x 5min


“Buddy the Elf, what’s your favorite color?”
5 Rounds [Each] For Time
100 Double Unders
30 Pushups
-1min rest-

Saturday – Partner WoD
“Mr & Mrs Clean”
AMRAP 25 w/ Partner
5 Calorie Row
5 Burpees
5 Power Cleans (135/95)

* Completed in an IGYG (I go you go) format through full rounds

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