Maia pulling through and keeping the rings close during muscle-ups in CGO 20.5

CrossFit WOD for Tuesday 12/3

10 rounds for time:
35 double unders
15 wall ball, 20/14/8lbs to 10/9′
5 bar muscle-ups

Compare to 10/9/2019. Post time to whiteboard!

READ: Where Are They Now? The Last 6 CrossFit Games Rookies of the Year – Heat On Minded

It’s that time of year where we bundle up and spend time with our loved ones. As December calendars get filled up we find many athletes asking us “WHAT’S THE WOD” over and over. It’s great because it means they care, so we’ll do what we’ve done the past couple of years so you can plan accordingly.


*Subject to change

Plan your month accordingly and don’t cherry-pick your workouts!

CrossFit WOD for Monday 12/2

establish a heavy cluster (squat clean thruster) in 10:00, then


21-15-9 reps for time:
power clean 61/43/29kg
ring dips

Post time to whiteboard.


We begin the DECEMBER CYCLE today! Olympic Weightlifters will be focusing on the Tall Progression Warmup and Hang iterations of the lifts, along with squat complexes. Powerlifters can look forward to Conjugate Method for one more cycle with Upper Max Effort/Lower Dynamic Effort and Lower Max Effort/Upper Dynamic Effort splits.

READ: How to Not Feel Dead Tired This Winter – NY Times
WATCH: Why You ALWAYS Seem to Have Room for Dessert