• Tue 04DEC 2018
    22 Comments
    Criss Cross

    Criss Cross

    Warm-up

    Primer

    Run 5 Laps then…

    2 Rounds

    5 Manmakers / 10 Abmat Sit-ups / 15 Double Unders

    then…

    Group Mobility

     

    Prep

    Power Cleans

    Build to WOD weight with sets of 5 TnG reps.

     

    WOD

    Criss Cross
    AMRAP 15
    30 Double Unders
    15 Power Cleans (115/80)
    30 Double Unders
    15 Toes to Bar

     

    Extra

    Gymnastic Conditioning
    AMRAP 4
    1-2-3-4-5-6-7-8…
    Unbroken Chest to Bar Pull-ups

    Climbing as High as Possible

     


    The December PR Tree will be making a return this year! 🎄


    December Challenge

    Every day you are in the gym complete 10 Strict Pull-ups.

    • 5 when you arrive …and 5 after your WOD!
    • Don’t have pull-ups yet? This is your chance to work on them. Attend 20 times this month and that’s 200 Pull-ups or progressions you likely wouldn’t have done otherwise.
    • Modify to Strict Overhand Ring Rows, Strict Band Assisted Pull-ups or even Strict Negatives.
    • No cause to support and no fee to participate. Just do it for you!
    • Grab an accountability Partner and have some fun!  😀

     

     

    Compare to:

22Comments
  • Posted by Ash on December 4, 2018 at 3:48 am

    Love this challenge !!!

    Reply
  • Posted by Troy on December 4, 2018 at 11:05 am

    Wod – 4+30rx

    Strict pull ups ✅

    After party – done ish!

    Reply
  • Posted by Channy on December 4, 2018 at 12:07 pm

    WOD: Criss Cross | 4+30 RX

    ** 10 strict burpees **

    Reply
  • Posted by Tom on December 4, 2018 at 1:45 pm

    wod with 105 plus 76
    pr of 37, same weight/movement
    pu’s done

    Reply
  • Posted by Cody on December 4, 2018 at 1:54 pm

    Wod 4+56rx

    10 strict PU (25)

    After party – Completed set of 9.

    Reply
  • Posted by Sean Greene on December 4, 2018 at 2:24 pm

    WOD: 4 +41

    Modified to DLs @ 115# instead of cleans, 20 DUs per round, and toes to post

    Reply
  • Posted by Serge G on December 4, 2018 at 3:02 pm

    WOD – 3 + 81

    Modified with PC’s @ 95# and Singles (60)

    10 Strict PU’s done

    Reply
  • Posted by Jeff on December 4, 2018 at 3:54 pm

    11:00am Solo

    50 Calorie Bike = 4:12

    Posted Warm-up:
    2 Rounds of
    5 Manmakers / 10 Sit-ups / 15 Doubles

    WOD:
    "Criss Cross"
    with Doubles / 95# / TTB
    Score = 3 + 82

    50 Calorie Bike = 5:25

    10 Strict Pull-ups completed.

    Reply
  • Posted by Tracey Smith on December 4, 2018 at 5:42 pm

    WOD: 4 + 0 @ 65# with singles

    5 strict pull-ups + 5 strict attempts!

    Unbroken C2B…1

    Reply
  • Posted by Denis on December 4, 2018 at 7:00 pm

    WOD – Modify – 4+0

    Criss Cross
    AMRAP 15
    7cals on Bike
    15 Power Cleans (115/80)
    7cals on Bike
    15 Toes to Rings

    Extra
    Gymnastic Conditioning
    AMRAP 4
    1-2-3-4-5-6-7-8…
    Unbroken Chest to Bar Pull-ups
    Complete 7

    10 Strict PU’s done

    Reply
  • Posted by Yves on December 4, 2018 at 8:52 pm

    WOD – 3 + 53 @ 95

    Pull ups done (10) + 3 corn cobs

    Gymnastics conditioning
    Completed up to 6

    Reply
  • Posted by Frankie Boucher on December 4, 2018 at 11:08 pm

    WOD: "Criss Cross"
    AMRAP: 15 min
    60 su’s
    15 power cleans – 65 lbs
    60 su’s
    15 knee raises
    Rounds: 5
    Tks coach Ashley!

    Reply
  • Posted by Nicole C on December 5, 2018 at 12:24 am

    Wod – 4+32 Rx

    Reply
  • Posted by James Shepherd on December 5, 2018 at 12:53 am

    1200m row
    50 cal bike

    WOD: 4+75 Rx

    10 strict pull ups

    After party: complete to 8

    Good job everyone!

    Reply
  • Posted by Chris A. on December 5, 2018 at 3:18 am

    Wod at CrossFit Sunalta in Calgary 

    BYE BYE LEGS

    WOD

    5 Rounds for Time

    15 DB Step-ups 20″ box 50/35

    12 KBS 72/53

    50 Double Unders

    17.01 rx

    Reply
  • Posted by Todd on December 5, 2018 at 2:19 pm

    10 Strict PU (20)

    WOD: 3 + 35 Rx

    16 rep PR

    After party complete to 5 with a minute remaining.

    Reply
  • Posted by Mike on December 6, 2018 at 2:40 am

    WOD – 4+1 @ 95#

    Reply

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