Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
CrossFit Workouts – Week of January 1st, 2024
Monday
CLOSED – HAPPY NEW YEAR!
Tuesday
Strength – Turkish Get Ups
5 Sets of 2 Reps Each Side
-then-
“The Parent Trap”
5 Rounds for Time (RFT)
9 Shoulder to Overhead (135/95)
12 Bar Facing Burpees
15 Toes to Bar
Wednesday
Strength – Gymnastics Core Conditioning
-then-
“I Have Class And You Don’t”
AMRAP 14
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers (or 56 Double Unders)
Thursday
Strength – Strict Press
4 Sets of 10 Reps Building in Weight
-then-
“Honey, You’ve Never Looked Better”
For Time
50/40 Calorie Air Bike
15 Wall Walks
50/40 Calorie Air Bike
Friday
“Meredith Blake”
For Time
21-15-9
Devil’s Press (35s/25s)
42-30-18
Pullups
-then-
Mayhem Mini-Pump – Glutes
8 Each Side DB Bulgarian Split Squats
10 Each Side Single Leg DB Hip Thrusts
Saturday – Partner WoD
Strength – Gymnastics Core Conditioning
-then-
“Nick Parker & Elizabeth James”
3 Sets For Time (In Teams of 2; each/1:1)
250m/200m Row
8 Power Cleans (135/95) or 8 Sandbag Cleans (100/70)
250m/200m Row
8 Power Cleans (135/95) or 8 Sandbag Cleans (100/70)
250m/200m Row
