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 – Thu, Nov 30

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

CrossFit – Thu, Nov 30

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

CrossFit – Wed, Nov 29

Announcements New Winter Saturday Schedule begins December 2nd! 8:00am Rowing 9:00am Partner WOD 10:00am Barbell Club CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up

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