January 25, 2023

CrossFit – Wed, Jan 25 Bench Press (3×8 @ 65%) BeachSzn (AMRAP – Reps) 4 Rounds OTM Bike Cal Mtn Climbers Double Unders AMSU Rest Go as hard as you can on Bike/Doubles Score is average Mtn Climbers+AMSU

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January 24, 2023

CrossFit – Tue, Jan 24 Split Jerk (Build to heavy split jerk) Prep 1.0 (AMRAP – Rounds and Reps) 5 Min AMRAP 3,3-6,6-9,9-… S2OH (135/95) BJO (24/20) 2min rest 7:00-14:00 EMOM 1 Squat clean Start at 55% Add 5% each min Score is...

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January 23, 2023

CrossFit – Mon, Jan 23 Back Squat (3×8 @ 70%+) add weight from last weeks 3×8 @70 Prism (Time) 10 Burpee2Plate 20 T2B 30 cal Row 40 KBS (53/35) 30 cal Row 20 T2B 10 Burpee2Plate Timecap: 12min Burpee onto 45lb plate

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January 20, 2023

CrossFit – Fri, Jan 20 Metcon (Time) 10 RFT (10 minute time cap) 3 deadlifts (255/175) 5 bar facing burpees 3 minute rest directly into 5 RFT (7 minute time cap) 50 double unders 10 alternating dumbbell snatches (50/35)

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January 19, 2023

CrossFit – Thu, Jan 19 Pause Deadlift (Weight) Deadlifts: 5 sec pause 1” off ground – build to heavy 3 – OT3:00 Metcon (Checkmark) EMOM 20: Minute 1: 12/9 Cal Row Minute 2: 10 Push Ups Minute 3: 10 C2B Pull Ups Minute 4: 40 Dubs | 70...

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January 16, 2023

CrossFit – Mon, Jan 16 Push Press (Every 1:30 x 6 Rounds) Every 1:30 x 6 Rounds: 1×10 @52% 1×10 @55% 2×10 @58% Strict Press (Weight) Build to a 10RM, then 3×10 @ 88% of 10RM Metcon (Time) For Time: 40/30 Cal Row 35 KBS...

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January 14, 2023

CrossFit – Sat, Jan 14 Glute Work Superset (Checkmark) Hip Thrust Pyramid – x20, x14, x8, x22 Barbell Good Mornings – 3 x 9 Metcon (Time) 4 Rounds for Time 1.0 km/0.8 km Bike 21 American Kettlebell Swings (53/35) | (35/26) 15 Burpee Box...

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January 12, 2023

CrossFit – Thu, Jan 12 Fran (Time) 21 – 15 – 9: Thrusters (95/65) | (65/45) Pull Ups | Banded Pull Ups TC: 10 Minutes Core Work 3 Rounds For Recovery: 2:00 Moderate Bike Accumulate 0:40 Each Front Plank Side Plank (L) Side Plank (R)

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