December 31, 2022

CrossFit – Sat, Dec 31 Walkabout (Time) For Time (With a Partner): 600’ Sandbag Carry (150/100) | (100/75) 25 Synchro Walking Lunge 50 Pull Ups | Banded Pullups or Ring Rows 100 Burpee Box Jump Overs (24/20) 50 Pull Ups | Banded Pullups or...

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December 30, 2022

CrossFit – Fri, Dec 30 Back Squat (Weight) Every 2:00 1 x 10 @ 57% 1 x 8 @ 67% 1 x 6 @ 71% 1 x 4 @ 76%  Front Squat (Weight) Every 2:00 1 x 5 @ 60% 3 x 5 @ 70% Metcon (Time) 3 Rounds For Time: 1.0 km Bike 12

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December 28, 2022

CrossFit – Wed, Dec 28 Metcon (Time) For Time: 50/40 Cal Bike 50 V-Ups | Ab Mat Sit-Ups 50 Alternating Dumbbell Snatch (50s/35s) | (35s/20s) 50 Push-Ups 50 V-Ups | Ab Mat Sit-Ups 50/40 Cal Row Time Cap: 30 Minutes

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December 27, 2022

CrossFit – Tue, Dec 27 Metcon (Time) 10 – 8 – 6 – 4 – 2: Dumbbell Hang Clean and Jerk (50s/35s) | (35s/20s) Muscle Ups | Bar Muscle Up or Strict Pull-Up or Banded Strict Pull Up Snatches (115/85) | (75/55) Directly Into… 50 – 40 – 30...

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December 23, 2022

CrossFit – Fri, Dec 23 Paused Front Squat (5 x 4) Build to working weight and then complete 5 sets of 4 reps each. Pause front squats should be a 2 second descent with a 2 second pause at the bottom and then regular speed on the way back...

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December 22, 2022

CrossFit – Thu, Dec 22 Workout of the Day (AMRAP – Rounds and Reps) 8 Minute AMRAP: 15/12 Calorie Row 15 Wall Balls 2 Minute Rest 5 Minute AMRAP: 8 Toes to Bar 4 Burpees Hang Power Clean (1 rep: pause 1 second below the knee, 1 second...

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December 21, 2022

CrossFit – Wed, Dec 21 Metcon (AMRAP – Reps) 5 Rounds for Reps: 1:00 KB Swings (53/35) 1:00 Bike Calories 1:00 Burpees 1:00 DB Box Step Ups (35s/25s) | (25s/15s) 1:00 Abmat Situps 2:00 Rest Between Rounds Burpee Speed Drills...

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December 20, 2022

CrossFit – Tue, Dec 20 Core Superset (Checkmark) 4 Rounds: 12 GHD Situps | 24 Abmat Situps 12 Partner Leg Push Downs (Video) 24 Russian Twists Metcon (Time) 10 Rounds For Time (TC: 12 Minutes): 5 Deadlifts (275/185) | (185/135) 5 Bar Facing...

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December 19, 2022

CrossFit – Mon, Dec 19 Filthy Fifty (Time) For Time: 50 Box Jumps (24”/20”) | Box Step Ups 50 Jumping Pull-Ups 50 American Kettlebell Swings (35/26) | (26/18) 50 Forward Lunges 50 Knees-to-Elbows | Knees to Chest 50 Push Presses (45/35) 50...

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