Happy New Year Schedule!!
NOON WOD and 7-FIT combined Only today
Conditioning:
10 Rounds
With a partner, alternating movements
250/200m Row (Fx: 200/150)
12 Toes to Bar
6 Push Press (135/95) (Fx: 115/80) (Rx+: 165/115)
Optional Finisher:
1:00 Max Calorie Assault Bike
– Rest 3:00 –
1:00 Max Calorie Ski Erg
Todays Schedule
6am WOD
NOON WOD
4:30pm WOD and 7-FIT
Strength:
E3MOM 18
5 Power Clean and Push Jerks (ME)
Conditioning:
AMRAP 10
4 – 8 – 12 – 16…
Goblet Lunge (32/24) (Fx: 24/16)
50 ft. Handstand Walk (Fx: Bear Crawl)
| Monday | Back Squats | |
| Tuesday | Power Clean and Push Jerk | 6am WOD NOON WOD 4:30pm WOD and 7-FIT |
| Wednesday | Partner Metcon | NOON WOD and 7-FIT combined |
| Thursday | Bench Press/ Pendlay Row | |
| Friday | “Fran” | |
| Saturday | Deadlift | |
| Sunday | Long EMOM |
Strength:
E2MOM 10
Back Squat
1: 8@60-65%
2: 8@65-70%
3: 8@65-70%
4: 8@70-75%
5: 8@70-75%
Conditioning:
21 – 15 – 9
Burpee Box Jump Over (24/20)
Ring Dips (Fx: Hand Release Push Ups)
Strength:
E2MOM 10
10 Strict Press @65 – 70%
Conditioning:
10 Rounds
With a Partner, Alternating Rounds
5 Devil’s Press (50/35) (Fx: 35/20)
5 Dumbbell Thrusters (50/35) (Fx: 35/20)
CrossFit Teens is today, Saturday December 28th at 10AM! Ages 12-19 $25/Teen, payable by cash/paypal/venmo
Strength:
EMOM 15
1: 15 – 20 Kettlebell Hollow Rocks
2: 20 – 25 Hollow Rocks
3: 5 Plank to Pike on Box (3 sec. pause in pike)
4: 200m Run
5: Rest
Conditioning:
3 Rounds
20 Hang Power Snatches (75/55) (Fx: 55/35)
20 Hang Power and Clean and Jerks (75/55) (Fx: 55/35)
20 Burpees over the Barbell
