CrossFit – Tue, Jan 24

Announcements

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

HELP WANTED! We need judges and volunteers for VDM on Saturday, Feb. 4th. Sign up sheet is on the front desk!

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

1:00 EZ-Mod Bike for Calories*

6 Alt. Groiners + Twist

15 Med Ball G2O

10 PVC Pass Throughs

Into…

1 ROUND

Bike*

6 Cossack Squats

7 Med Ball Overhead Press

7 Med Ball Front Squat

10 PVC Superman Pass Throughs

Into…

1 ROUND

Bike*

6/6 Med Ball Around the World

10 Med Ball Thruster

10 Slow Alt. Dead Bugs

*Focus in Round 1 is to Bike for 1:00 at a Light to Moderate pace. In the next round aim to finish those same number of Calories in less time.

Strength – Performance

Overhead Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Strength – Fitness

Front Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Reps*)

*Start Moderate and build to Moderate-Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“THE QUADFATHER” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*

*Cals increase by 4 Cals each full round.

(Score is Rounds + Reps)

KB WB: (9/6)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

Workout – Fitness

“THE QUADFATHER (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*

*Cals increase by 2 Cals each full round.

(Score is Rounds + Reps)

KB WB:(6/5)
NOTE: W.O.W. this our pick for epic workout of the week! This workout was remixed from Open 19.1.

POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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