Gym WODs

Tuesday Dec 30, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Post Pec Stretch

Then, cycle:
100m Run
5-8 Bench Press
10 Sit Ups
150m Row
15 Band Pull Aparts
For time:

400m Run
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
400m Run

Post-WOD:
3 rounds:
6 IVTs
8 EZ-Bar Curls
10/10 Side Plank Hip touches

Monday Dec 29, 2025

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
3 Front Squats
10 Scap Pull Ups
5 Pull Ups
8 Glute Bridges
8 Sit Ups
8 Superman Extensions
30 Single Unders
Every 5:00 x 5 rounds:

5 Front Squats
10 Pull Ups
20 Glute Bridges
20 Sit Ups
150 Single Unders

Saturday Dec 27, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Deadlifts
20 Bicycle Crunches
5 Bicep Curls
8 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

5 Deadlifts
40 Bicycle Crunches
8-12 Bicep Curls
20 Skater Jumps
22 min. AMRAP:

500m Row
200m Run together
40 Glute Bridges
40 Ring Rows
30 Wall Balls
30 Push Ups

Friday Dec 26, 2025

(Noon only)

12 Days of CrossFit:

100m Run
2 TGU
3/3 DB Push Press
4 Strict Chin Ups
5 Hang Power Cleans
6 Squat Jumps
7 V-Ups
8 Push Ups
9 KB Swings
10 Burpees
11 OH Plate Lunges, each leg
12 Wall Walks =)

Tuesday Dec 23, 2025

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
3 Front Squats
3/3 Lunges
10 Scap Pull Ups
5 Pull Ups
8 V-Ups
8 Superman Extensions
30 Single unders
Every 5:00 x 5 rounds:

5 Front Squats
12 Step Back Lunges
10 Pull Ups
15 V-Ups
150 Single Unders

Monday Dec 22, 2025

(15 minutes)

1:00 Wall Stretch, each
:30/:30 Post Pec Stretch

Then, cycle:
100m Run
5-8 Bench Press
10 Sit Ups
150m Row
15 Band Pull Aparts
For time:

400m Run
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
1000m Row
20 Bench Press (155/95#)
400m Run

Post-WOD:
75 Sit Ups

Saturday Dec 20, 2025

(8-10 minutes)
1:00 Wall Stretch, each side

Then,

3-5 Deadlifts
20 Bicycle Crunches
5 Bicep Curls
8 Skater Jumps
:30 Saddle Wrist Stretch

20 min. EMOM:

5 Deadlifts + 3 Bar Facing Burpees
40 Bicycle Crunches
8-12 Bicep Curls
20 Skater Jumps
22 min. AMRAP:

600m Row
100m Run, each
40ft. Bear Crawl, each
40 KB Swings
40 V-Ups
40 Ring Rows
40 Walking Lunges

Friday Dec 19, 2025

(15-18 min.)

1:30 Wall Stretch, each
:30/:30 Post Lat Stretch

Then, cycle:
3 Front Squats
3 Squat Jumps
10 Scap Pull Ups
5 Pull Ups
8 V-Ups
8 Superman Extensions
10 Double Unders
20 Singles
Every 5:00 x 5 rounds:

5 Front Squats
10 Squat Jumps
10 Pull Ups
15 V-Ups
25 Double Unders (40 High Knees)
75 Single Unders


The movie starts @ 6pm tonight, come by around 5:30 to settle in and grab snacks!
(Don't forget your PJ’s!)