wod

Tuesday

Announcements

NEW Summer T-Shirt & Tank Preorder is Live!
See the front desk for sign-up sheets.
Preorder ends 5/21!
Farewell Happy Hour for Amanda & Jason Widner this Friday, 6pm at the Gardens at Bear Canyon. Come wish them well on their move!!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run @ Mod Pace

Into…

1 ROUND

12 Alt. Groiners

10 Air Squat + Thoracic Rotation

8 Push-Up to Pike

Into..

1 ROUND

200m Run @ Mod-Hard Pace

8 Barbell Strict Press

8 Barbell Back Squats

8 Up-Downs

Into…

1 ROUND

100m @ Hard Pace

10 Up-Down Over Bar

10 Front Squats

10 Push Press

Strength

Back Squat (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R)

2:00 Pigeon Pose (L)

2:00 Corpse Pose (Rebound)

(No Measure)

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!