CrossFit Northland Kansas City
WODS
Monday
DT
Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Tuesday
Death by Thruster 95/65
Gasser:
2:00 min max double unders
:30 sec rest
1:00 min max double unders
Accumulate 7 mins at the bottom of an overhead squat with PVC
Wednesday
Strength
4×5 Front squat 50%, 60%, 70%, 80%
Open Wod 12.3
18 min AMRAP
15 Box jumps 24/20
12 Push press 115/95
9 Toes-2 Bar
Thursday
Christmas Eve WOD
12 Days of Christmas
1 Deadlift (95/65)
2- Cleans (95/65)
3- Push Press (95/65)
4- Front Squats (95/65)
5- KB Swings (53/44)
6- Pull Ups
7- Push Ups
8- Wall Balls (20/14)
9- Walking Lunges (35/25)
10- Ab Mat Sit Ups
11- Over-the-Bar Burpees
12- Box Step Ups (45/35)
30 Minute Cap
Friday
NO WOD