CrossFit – Wed, Jan 18

Announcements

T-shirt/Tank/Zipper Hoodie preorder is LIVE! See sign up sheet on front desk. Preorder ends 1/21!

Olympic Rower Kendall Chase will be special guest coach for this Saturday’s Rowing class at 8am!

Kendall is a 5x U23 World Champion, 2x DI NCAA Champion, and competed in the Tokyo 2020 Olympics. Reserve your class spot in Wodify!

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

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal Bike

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (143/93)

Workout – Fitness

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (100/70)

POPULAR POSTS

CrossFit – Fri, Dec 8

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges

CrossFit – Thu, Dec 7

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND MOBILITY FLOW 10 Alt. Samson Lunges 10 Alt. Bird Dogs 10 SLOW

CrossFit – Wed, Dec 6

CrossFit Fixx – CrossFit View Public Whiteboard Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers

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