Wed, Dec 17, 2025 CrossFit
Strength
Bench Press
8-8-6-6-4-4-2-2
Increasing weight each set
Strength
Bench Press
8-8-6-6-4-4-2-2
Increasing weight each set
WOD
Amrap 16
60 Double Unders
12 Burpee step up overs 50/35 x1 24/20
6 Burpee box jump overs
Int:
40 Double Unders
12 Burpee step up overs 35/20 x1 20/16
6 Burpee box jump overs
Scaled:
60 single unders
8 Burpee step up overs 25/15 x1 16/12
4 Burpees
Today's goal is stamina. This is a heavy burpee day with a big focus on jumping. If this is too much jumping for you today, replace the burpee box jump overs with unweighted step ups, so you will competely eliminate the second set of burpees and just do 6 box step overs.
Amrap 16
60 Double Unders
12 Burpee step up overs 50/35 x1 24/20
6 Burpee box jump overs
Int:
40 Double Unders
12 Burpee step up overs 35/20 x1 20/16
6 Burpee box jump overs
Scaled:
60 single unders
8 Burpee step up overs 25/15 x1 16/12
4 Burpees
Today's goal is stamina. This is a heavy burpee day with a big focus on jumping. If this is too much jumping for you today, replace the burpee box jump overs with unweighted step ups, so you will competely eliminate the second set of burpees and just do 6 box step overs.
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Wed, Dec 17, 2025 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Amr... | ||||
| M | 6:00 AM | Vicente | 117 | RX | 6+0 | S | ||
| F | 6:00 AM | Donna K | 95 | RX | S | |||
| F | 8:30 AM | KK | 75 | S | ||||
| M | 5:00 AM | Gene | 175 | RX | 4+10 | S | ||
| M | 5:00 AM | Nathaniel B | 4+0 | S | ||||
| M | 5:00 AM | Nicholas L | 4+0 | INT | ||||
| M | 5:00 AM | Big John | 3+72 | RX | ||||
| F | 5:00 AM | Tracy G | 3+71 | RX | ||||
| F | 5:00 AM | Gina | 3+72 | S | ||||
| M | 5:00 AM | Tim J | 3+66 | S | ||||
| M | 5:00 AM | Joe | 3+30 | RX | ||||
| F | 5:00 AM | Laura O | 3+69 | RX | ||||
| F | 5:00 AM | Patty | 3+10 | INT | ||||
| F | 5:00 AM | Jamie J | 4+0 | INT | ||||