Announcements
No Barbell Club at 5:30pm on Tuesday 12/26 and Thursday 12/28. It will return on Saturday, 12/30.
On Monday, 1/1/2024, Coach Mario created a special New Years “Countdown to 2024” workout to be done at 8:30am and noon. No other classes will be held that day.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
200m Run
10 Alt. WB Lunges
10 WB Strict Press
10 Ring Rows
Into…
2 ROUNDS
:40 Single Unders*
10 WB Thrusters**
10 Scap Pull-Ups
5-7 Kip Swings
*RND 2 complete Single-Single-Double Unders or Double Unders.
**RND 2 complete Wall Balls.
Partner Workout – Performance
“BUDDY THE ELF (PERFORMANCE)” (Time)
IN TEAMS OF 2…*
FOR TIME
1200m Run
200 Double Unders
100 Pull-Ups**
100 Wall Balls (20/14)
600m Run
100 Double Unders
50 Pull-Ups**
50 Wall Balls
*P1 and P2 will complete the 1200/600m Run together. All other movements will be split as needed. P1 works while P2 rests.
**Chest to Bar Optional.
(Score is Time)
KG WB: (9/6)
Solo Workout Option – Performance
FOR TIME (Time)
1200m Run
100 Double Unders
50 Pull-Ups*
50 Wall Balls (20/14)
600m Run
50 Double Unders
25 Pull-Ups*
25 Wall Balls
*Chest to Bar Optional.
(Score is Time)
KG WB: (9/6)
Partner Workout – Fitness
“BUDDY THE ELF (FITNESS)” (Time)
IN TEAMS OF 2…
FOR TIME
800m Run
400 Single Unders
100 Ring Rows**
100 Wall Balls (14/10)
400m Run
200 Single Unders
50 Ring Rows**
50 Wall Balls
*P1 and P2 will complete the 800/400m Run together. All other movements will be split as needed. P1 works while P2 rests.
**Jumping Pull-Ups Optional.
(Score is Time)
KG WB: (6/5)
Solo Workout Option – Fitness
FOR TIME (Time)
800m Run
200 Single Unders
60 Ring Rows*
60 Wall Balls (14/10)
400m Run
100 Single Unders
30 Ring Rows*
30 Wall Balls
*Jumping Pull-Ups Optional.
(Score is Time)
KG WB: (6/5)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Lat Stretch*
MIN 2 – :45 Calf/ Tib Raises
MIN 3 – :45 Quad Foam Roll
*Options include…
Foam Roll or Lacrosse Ball Smash
Box Prayer Stretch
Childs Pose Single Arm Lifts
(No Measure)
