Monthly Archives: December 2025

Crossfit – Fri, Dec 19 Bench Press (5×3 @90%) PARTNER WOD AMRAP 22 Mins (AMRAP – Rounds and Reps) 80 DU / 160 SU – YGIG 12 Stricts Pull Ups – YGIG 10 Thruster KB (24-16) – YGIG 20 Wall Balls Sit Ups (9-7) – SYNCHRO 8 Burpess – SYNCHRO

Crossfit – Thu, Dec 18 Snatch (5×3 @75% SS 5×3 KB OH Squat) WOD FOR TIME 2 ROUNDS (Time) TC: 15 mins 10 Power Snatch (35-25) 150 Mts Row 20 Air Squats 10 Hang Power Snatch (35-35) 150 Mts Row 15 Air Squats 10 High Hang Snatch (35-25) 150 Mts Row 10 Air Squats

Crossfit – Wed, Dec 17 Bulgarian Split Squat (Weight) 4x 5+5 @75% SS 25 Secs Squat Hold WOD 1 40″ ON – 20″ OFF 6 Mins 1- Box Jumps 2- Box Dips 3-American KB Swings (24-16) WOD 2 EMOM 6 Mins (AMRAP – Rounds and Reps) 1- 30 DU / 60 SU 2- 20 Abmat […]

Crossfit – Tue, Dec 16 TTB Alternating 4×10 SS 4×5 HSPU / Pike PU WOD 1 AMRAP 7 Mins (AMRAP – Rounds and Reps) 6 TTB / 10 KTE 8 Push Ups 10 Wall Balls (9-7) WOD 2 AMRAP 7 Mins (AMRAP – Rounds and Reps) 6 Burpees to Target 8 Walk out + push […]

Crossfit – Mon, Dec 15 Power Clean (4 X 5 @80% SS KB Push Jerk) WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 7 Hang Power Clean (40-30) 7 Push Press (40-30) 7 Kb Flip Squat (24-16) 250 Mts run

Crossfit – Sun, Dec 14 2 ND VIRIBUS GAMES

Crossfit – Sat, Dec 13 CORE TABATAHollowHeel TouchShoulders TapsOH Sit Ups WOD WOD FOR TIME TC: 18 Mins (Time) 200 Mts run – 15 Wall Balls – 12 Steps Over – 12 Jumping Lunges – 10 Bear Crawl – 40 Air Squats 200 Mts run – 15 Wall Balls – 12 Steps Over – 12 […]

Crossfit – Fri, Dec 12 Bench Press (4 x 5 @85%) WOD PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 25 Mins YGIG 500 Mts Row Cal50 Russian KB Swings (24/16) 30 Push-ups 40 Jumping Lunges (each leg)20 Synchro Sit-ups

Crossfit – Thu, Dec 11 Hang Power Snatch ( 6×4 @ 80% SS 6×5 Negative Push Ups) WOD LADDER FOR TIME (Time) 14-12-10-8-6-4 TC: 10 MinsHang Power Snatch (35/25)Air SquatsBox Jump Overs Half Burpees ABS FINISHER EMOM 5’Min 1: 20 Sit-upsMin 2: 30” Hollow Hold + 10 V-upsMin 3: 20 Russian Twists (each side)Min 4: […]

Crossfit – Wed, Dec 10 Bulgarian Split Squat (Weight) 4 x 4+4 Progressive WeightSSRDL KB 4×6 WOD AMRAP 14 Mins (AMRAP – Rounds and Reps) 8 Dumbbell Step-ups (20/15)10 KB Swings (24/16)12 Sit-ups30 DU / 60 SU