Announcements
From now until March 4th, we will be accepting donations for dogs in need. We’re teaming up with Bion CrossFit and the Sanctuary Project to help with donations like blankets, dog beds, food, treats, etc.
CrossFit Fixx – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Row – Just Legs + :30 Row – Just Arms
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
10 Tuck-Ups
Into…
1 ROUND
1:00 Row @ 20-25 S/M
5 Hang Power Cleans
10 Strict Press
10 V-Ups
Into…
1 ROUND
1:00 Row @ 25-30 S/M
5 Power Cleans
5 Tempo Strict Press (31×1)
10 Hanging Knee Raises
Strength – Performance
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )
(Score is Weight)
Strength – Fitness
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )
(Score is Weight)
Workout – Performance
“HURRICANE” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
(Score it Total Reps)
KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!
Workout – Fitness
“HURRICANE (FITNESS)” (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row
*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score it Total Reps)
KG BB: (35/25)
*NOTE: W.O.W. this our pick for epic workout of the week!
Optional Cool Down
Metcon (No Measure)
2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose
(No Measure)
