Wednesday, December 24, 2025
For time:
2,000m Assault bike
50 Thrusters (45#/35#)
30 Pull ups
1,000m Assault bike
25 Thrusters (45#/35#)
15 Pull ups
Tuesday, December 23, 2025
Strength
Squat
Conditioning
Complete as many rounds as possible in 10 minutes of:
3 Overhead squats (115#/80#)
3 Toes to bar
6 Overhead squats (115#/80#)
6 Toes to bar
9 Overhead squats (115#/80#)
9 Toes to bar
Etc…
Sunday, December 21, 2025
For time:
20 Deadlift
15 Hang power cleans
10 Push jerk
16 Deadlift
12 Hang power cleans
8 Push jerk
12 Deadlift
9 Hang power cleans
6 Push jerk
8 Deadlift
6 Hang power cleans
4 Push jerk
4 Deadlift
3 Hang power cleans
2 Push jerk
RX weights – 155#/105#
Saturday, December 20, 2025
For time:
50 Wall ball (20#/14#)
50 Sit ups
35 Box jump overs
50 Sit ups
50 Wall ball (20#/14#)
Wednesday, December 17, 2025
“The 12 Days of Christmas” v.3
1 Clean & jerk (205#/145#)
2 Bar muscle ups
3 Dumbbell push press (50#/35#)
4 Devil press (50#/35#)
5 Toes to bar
6 Box jumps (24″/20″)
7 Deadlift (205#/145#)
8 Push ups
9 Air squats
10 Sit ups
11 KB swings (70#/53#)
12 Front squats (205#/145#)
This WOD is performed like the song is sung. The front squats are only done once and the single C&J will be done twelve separate times total.
