wod

CrossFit – Fri, Jan 20

Announcements

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!

Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!

Sign up for the 2023 CrossFit Intramural Open!! Sign up at then front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

3 Empty Barbell Strict Press (option to add in some elbow punches)

3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows

3 Scap Pull-Ups + 3 Kip Swings

Into…

AMRAP x 3 MINUTES

4 Bodyweight Lunge-Lunge-Squats

4 Hang High Pulls + 4 Hang Muscle Cleans

8 Ring Rows

Strength – All

Power Clean (8-6-4-8-6-4*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
(Score is Time)

KG BB: (42.5/30)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.

Workout – Fitness

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
(Score is Time)

KG BB: (30/20)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.

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