CrossFit – Wed, Nov 22

Announcements

New Winter Saturday Schedule begins December 2nd!

8:00am Rowing

9:00am Partner WOD

10:00am Barbell Club

Holiday SURVIVAL Challenge begins November 27th!

A 5-week nutrition program to help you navigate the holiday season.

Registration is open in the Wodify app. Ask a coach to find out how to participate for free!

Use this link in the Wodify app: https://crossfitfixxonline.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=gFhNbDO5007B3ddd1SNyzJ7WM

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1 ROUND

50 Jumping Jacks

10-12 Slow Supinated Band Pull-Aparts

8 Alt. Samson Lunges

8 Alt. Groiners (Hold for :10-:15 per side)

Into…

2-3 ROUNDS (Time Permitting)

10 DB Goblet Squats

6/6 Single Arm DB Strict Press*

6/6 Single Arm Ring Rows*

6-8 Scap Pull-Ups*

*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings.

Extended Warm-Up – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – 5 DB Thrusters*

MIN 2 – :30 Gymnastics Practice**

*Start with Light DB and build slightly past workout weight.

**Gymnastics Options:

(Vertical) Ring Rows

2-for-1 Pull-Ups

Kipping Pull-Ups

(No Measure)

Workout – Performance

“SHAKE YA TAILFEATHER” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (50/35)

Pull-Ups*

*Option for Chest to Bars.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (22.5/15)

Workout – Fitness

“SHAKE YA TAILFEATHER (FITNESS)” (Time)

FOR TIME

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

DB Thrusters (35/20)

Ring Rows*

*Option for Pull-Ups.

(Score is Time)

*One of Three Turkey Day WOW this week!

KG BB: (15/10)

Optional Finisher

2-3 SETS (No Measure)

10-12 Tuck-Up + V-Up*

1:30 Plank Hold

-Rest As Needed b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

POPULAR POSTS

CrossFit Workouts for Week of 2/10-2/16/2025

This month, we’ll continue to prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

Start this week with a heavy front squat day!

Follow that with three quick AMRAPS, followed by a max-rep lunging effort on Tuesday.

Partner up for a 300-calorie row on Wednesday.

Round out the week with a retest of a light monostructural + weightlifting couplet we last saw in 2023.

CrossFit Workouts for Week of 2/03-2/09/2025

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.

Athletes will complete benchmarks, including a 3-rep-max front squat, 2K row, and Grace.

Expect some new PRs during this month’s heavy bench press, hang squat clean, and deadlift days.

Enjoy a full week of chippers in the middle of the month to mix things up before kicking off the Open!

CrossFit Workouts for Week of 1.27-2.02.2025

Throughout January, we’ll continue to prepare athletes for the 2025 CrossFit Open.

Kick off the week with a retest of a couplet from one year ago.

Follow that on Tuesday with a 3-minute AMRAP of snatches for a fun new take on Isabel.

Get strong with heavy back squats on Thursday.

Round out the week with a descending-rep chipper.

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