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
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.
