wod

CrossFit – Sun, Apr 23

Announcements

Coach Ben is moving to Texas! 🙁

Farewell party for Ben is on Tuesday, 4/25 at 6:30p after evening CrossFit class at Bear Canyon Pizza.

Come say goodbye and wish him well!

Class Schedule Updates! Beginning week of May 1st..

12p CrossFit every Mon-Fri

 

New Saturday line-up

7a Barbell Club

8a Partner Workout

9a Rowing

Please plan accordingly.

Saturday, July 8th – SUMMER SOLSTICE

3-person team competition!

Sign up as an athlete, judge, or volunteer by 6/3 and get a free t-shirt!

New T-Shirt / Tank Pre-order is live now thru Wednesday May 3rd!See preorder form on front desk!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:40 Bike (Increase pace each round)

8 Glute Bridge-Ups → KB Deadlift → KB Russian Swing

8 Alt. Lunges → Alt. Box Step-Ups → Box Jumps

8 Alt. Deadbugs → Straight Leg Sit-Ups → Sit-Ups

:40 Static Hold*

*Athletes choice to switch up the static hold in each round.

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 – 10 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 – :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

(Score is Total Reps KBS + Sit-Ups)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 – 8 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 – :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

(Score is Total Reps KBS + Sit-Ups)

Finisher

Metcon (No Measure)

3 SETS

20 DBL DB Twisting Curls

15 DB Reverse Curls

10 DB Waiter Curl

-Rest As Needed b/t Sets-

(No Measure)

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