CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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There is no 6AM class today. The gym will open at 12PM (Noon) and have a regular schedule for the remainder of the day. CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 Jefferson Curls :30 Superman 10 Turkish Sit Ups (double arm DB, KB or barbell) 10/leg Jane Fonda sidelying leg lift Partner…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (12:00 time cap) :20 Handstand Hold 10 Tall Kneel Anti-Extension Press* 10 Banded High Row to External Rotation** 12/side Miniband Sidestep on Toes 5 Barbell Strict Press (build) Strength:10min EMOM Min 1: 1 Strict Press (Build) Min 2: 6 Ring Rows *Feet Elevated* WOD:10min AMRAP 10/10 DB Snatch…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 PVC Lift Offs 5/leg Stationary Snap Skips 6 Scapular Plank Push ups 12/side Miniband Sidesteps on Toes Strength:15min clock 4×6 St. Pull-ups (Toe Assist) 4×6 Weighted Pushups WOD: “Zack, Slater, Screech”40-30-20-10 Cals AB Cal Row Double Unders (3:1) *20min hard cap* BodyFit Warm Up:Run/Row/Bike/DU before…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 25/leg Lateral Toe Taps with Band 10 V-ups or Tuck-ups 10 Tuck Jumps 1 From Floor Snatch Complex (Build)* *From Floor: 2 Pull, 1 Power, 2 Full Strength: SnatchLevel 1: TechniqueLevel 2: 5×3 (Build)*Must be touch-and-go* WOD: “Bawitdaba”10min AMRAP 10 Snatch (75%) 10 Box Jumps 5/5…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (9:00 time cap) 10 Banded Front Rack Squats 10 Shoulder Scarecrows (change plate/light DB) :20 Ring Pulse or Iso Hold 5/arm EB 1/2 Kneel Landmine Press Strength:15min clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 5 Downward Dog 10 90/90 Banded Y’s 5 Snatch Grip Behind Head Push Press -THEN- 3×5 Barbell Hang Squat Snatch (build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:5rds 5 Snatch @ 75% 5/5 Rot. Ball Slams 15 KBS – Russian (AHAP) Rest :60…

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CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 8 Banded Bent Hollow/Hollow Pullover 8/arm 1/2 Kneel Bottom-up KB OH Press 10 Frog Pumps 3-5 Barbell Strict Press (build) Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: Find a Heavy 5, then MR @80% WOD:5rds 12 DB Press (50/35) 5/5 DB Step Up 8 T2B…

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CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

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