Nutrition Kickstart for the New Year! Click here to register.

wod

CrossFit – Tue, Dec 20

Announcements

Holiday Class Hours:

Saturday, 12/24 & 12/31 -CrossFit @8:00am

Monday, 12/26 – 8:30am & 5:00pm Only

Tuesday-Friday, 12/27-12/30 -CrossFit classes at 6:00am, 8:30am, & 5:00pm Only

Regular schedule resumes Monday, January 2nd. Happy Holidays!!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Alt. Step-Ups

10 Scap Pull-Ups

Into…

3 ROUNDS

100m Run

8 Step-Overs → 8 Box Jump Overs*

8/8 Single Arm Ring Rows

In rounds 2 and 3, complete 8 Box Jump Overs.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced):

2 Ring Kip Swings

+

2 Muscle-Ups

OR…

Option 2 (Intermediate):

2 Bar Kip Swings

+

1 Bar Muscle-Up

OR…

Option 3 (Beginner):

3 Low Ring Transitions

+

5 Kip Swings

+

2-3 Kipping Pull-Ups

(No Measure)

Workout

Metcon (Time)

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athletes Can Choose…

5 Bar Muscle-Ups

or

3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!