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
CrossFit – Fri, Jan 19 Ricky (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Pull-Ups 5 Dumbbell Deadlifts (75/55 lb) 8 Push-Presses (135/95 lb) In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008 http://www.crossfit.com/mt-archive2/008089.html L1: Ring RowsL2: Banded Strict PUL3: Jumping PU
CrossFit – Thu, Jan 18 Metcon (Weight) 10:00 to build to a HEAVY 2 Position Clean:1 Hang Clean+1 Low Hang Clean (2″ Below the knee)*Do not let go of the bar. —Then— 10:00 to complete 5×4 Split or Power Jerks beginning at 65% from above. Increase the load until you can no longer complete 5
