Saturday 1-4-25
open wod 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks 50/35
14/12 cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
Friday 1-3-25
5 rounds for time:
50 double-unders
10 thrusters 95/65
Thursday 1-2-25
”CrossFit total”
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Wednesday 1-1-25
Happy New Year!
The gym will be closed today.
Tuesday 12-31-24
*no evening classes,
Happy New Year
AMRAP 20 with a partner:
24 box jump-overs 24/20
24 power snatches 95/65
24 overhead squats 95/65
24 knees-to-elbows
24-cal bike
– Step down from the box.
Monday 12-30-24
4 x AMRAP 4:
3 hang power cleans 135/95
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds
Sunday 12-29-24
7 sets for load:
6 alternating front-rack reverse lunges
Saturday 12-28-24
EMOM 5:
:35 max-cal row
EMOM 5:
:40 max-cal row
EMOM 5:
:45 max-cal row
EMOM 5:
:50 max-cal row
Friday 12-27-24
AMRAP 8:
2 wall walks
2 deadlifts 315/205
Thursday 12-26-24
2 rounds for time:
50 alternating DB snatches 50/35
50 wall-ball shots 20/14