• Coach Rob

WOD for Saturday 211127

Plan on coming to the Elevated Crossfit Christmas Party! There will be a WOD (of course), a raffle, some food, and friends! What more can a person ask for? It will be next Saturday morning, December 4th. We won’t use your entire day, and we will provide a great time! Check back here and on the white boards for more details.


Teams of 2

5 Rounds each (you go I go)

15 Thrusters (45/35)

10 Barbell facing burpees

-Rest 5 Mins-

5 Rounds each (you go I go)

50 Double Unders


-Rest 5 Mins-

5 Rounds Each (you go I go)

10 Cal Bike Sprint

50 ft Overhead Walking Lunge 45/35

113 views0 comments

Recent Posts

See All

ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for

ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press

MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box