Friday 24 December WOD


3 Rounds

12 Burpees
11 Butterfly situps
10 Lungewalk steps, per foot
9 Burpees
8 second L-sit hold
7 Jumping squats
6 Ring dips
5 Burpees
4 Chest-to-ground pushups
3 Burpees
2 Handstand holds (10 seconds each)
1 minute plank hold

Post your time to the comments.

May need to print this one out and keep it handy during the wod 🙂
Some notes:
L-sit hold, if you can do this on the floor, do it on the floor. If not, put two chairs together and L-sit that way. If you can’t L-sit at all, hold a tuck in the support position.
Ring dips, if you don’t have rings, get two chairs again and do the dips there, preferably with your feet of the ground.
Handstand holds, kick up against a wall if you have to. If you can hold a freestanding handstand, do that or have someone spot you. Freestanding is preferred over leaning against a wall.
Plank hold, see picture. Keep your abdomen TIGHT AS A TOURNIQUET!!! Don’t let your hips sag!

A good plank hold

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Thanks for the pictures so far!!

Rey and "double-unders gone bad" hahaha




Burpee Nile flotation device jump-overs

Burpee cat jump-overs

GET WRECKED, says the 4 year old


CFCC mother/daughter combo


*  *  *

CrossFit HQ WOD:


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This entry was posted in Demo, Pictures, WOD. Bookmark the permalink.

2 Responses to Friday 24 December WOD

  1. Melissa says:

    I hope everyone has a Merry Christmas!!!

    And thanks Andy for posting all the silly pics of Peyton and I 😛 We had fun!

  2. Rebekah says:

    Round 1 = 9:32
    Round 2 = Hmm… cinnamon rolls?
    Round 3 = What was I doing again???

    Merry Christmas everyone!

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