Wednesday 1-8-25
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1000/800m row
Category: Uncategorized
Tuesday 1-7-25
open wod 13.2
10 min AMRAP
5 shoulder-to-overheads 115/75
10 deadlifts
15 box jumps 24/20
– Step down from the box.
Monday 1-6-25
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats 245/165
Sunday 1-5-25
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
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