CrossFit – Wed, Jan 24 Bench Press (Weight) 1A) Bench Press5×5 RPE 8 (across all sets); rest 30 secs 1B) 1:00 Nose&Toes HS Hold; rest 1:00 Metcon (AMRAP – Rounds and Reps) 12 AMRAP:1-2-3-4…HSPUKB C&J 2×53/35 L1:1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: Strict Press (taken from the rack) 95/65 Optional Core WOD (AMRAP –
CrossFit – Tue, Jan 23 Metcon (Weight) 10:00 Alternating EMOM Odd: 3 T&G Snatches (power or squat)*Start @70% of 1 RM & increase the load every set. Even: 5 C2B Pull-ups (RX+ 10 C2B) Metcon (Time) 4 RFT:15 OHS 95/6512 Bar-facing Burpees3 Wall Walks Timecap: 12 minutes L1: 1/2 Wall WalkL2: 30 sec. HS HoldL3:
A fresh year yawns before us, brimming with possibility and the siren song of new beginnings. We clutch resolutions close, whispering promises of gym memberships dusted off, WODs crushed, and PRs obliterated. But, where do you even start? How do you translate that hopeful buzz into sustainable action, especially after the holiday indulgence binge (we’ve
CrossFit – Mon, Jan 22 Back Squat (Weight) 1A) Paused Backsquat5×3 RPE 9 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 Metcon (AMRAP – Rounds and Reps) 12 AMRAP:5 T2B7 Thrusters 95/6545 Double-Unders *L1: K2ChestL2: Kip Swing to L-SitL3: V-Ups
CrossFit – Sat, Jan 20 Teams of Two, Partner WOD (2 Rounds for reps) For time: 150 Cal Row 10 Power Cleans@135/95 10 Min Time Cap Rest 1Min For Time: 100 Synchro Russian Kettle bell Swings@53/36 50 Synchro Goblet Squats 25 Synchro Burpees Time Cap 10Mins Athlete 1 Rows while Athlete 2 completes 10 Power
