Saturday 1/1/22

Saturday 1/1/22

HAPPY NEW YEAR! AT HOME WOD “I’M FEELING 22” AMRAP 22: 22 Jumping Lunges 22 Squat Jumps 22 Handstand Push Ups/Hand Release Push Ups 22 Double Dumbbell Hang Clean & Jerks BOX BRIEF HOLIDAY HOURS THIS WEEK: Saturday 1/1: Closed (At Home WOD will be...
Friday 12/31/21

Friday 12/31/21

WOD Skill Work Pre-Workout: On an 8:00 clock: Build to a 2-rep deficit handstand push-up or 2-rep DB shoulder press 211231 – RX – Partner AMRAP 12: 12 kipping pull-ups 12 handstand push-ups – Split reps as needed. – INTERMEDIATE – Partner...
Thursday 12/30/21

Thursday 12/30/21

WOD Skill Work Pre-Workout: On a 3:00 clock: 1:00 max burpees-to-target then… 2:00 max single-leg squats 211230 – RX – 4 rounds for time: 400-m run 30 Deadlifts 115/85 – INTERMEDIATE – 4 rounds for time: 400-m run 20 Deadlifts 75/55...
Wednesday 12/29/21

Wednesday 12/29/21

WOD 211229 – RX – 3 rounds for reps and distance: Max unbroken toes-to-bars Max unbroken ring dips Max distance broad jump then… For time: 2,000/1,600-m row – INTERMEDIATE – 3 rounds for reps and distance: Max unbroken knees-to-chest Max...
Tuesday 12/28/21

Tuesday 12/28/21

WOD CrossFit Total – RX – For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift – INTERMEDIATE – Same as RX – BEGINNER – Same as RX BOX BRIEF HOLIDAY HOURS THIS WEEK: Friday 12/31: Morning classes only (5,6,7 &...