Birthday WOD

Peninsula CrossFit – CrossFit

On the 15th of each month we will be celebrating our athletes birthdays. At the start of every month there will be list on the Community Board where we will take input for movements in that months Birthday WOD.

Warm Up 3 (No Measure)


10 Lunges

10 Kettlebell Swings

10 Sit Ups

Prowler Push EMOM 10 (AMRAP – Rounds)

-25′ EMOM 10×2 @ 135/90

-Complete within 30’s

January Birthday WOD (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Wall Walks

10 Front Squats @ 135/95

15 Pistols