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CrossFit – Sat, Jan 11 Metcon (Time) 6 Rounds: 4 Rope Climbs 10 Double DB Devils Press (50/35) 20 T2B RX Rope Climbs = 4 Strict Pull-ups per person per round

CrossFit – Fri, Jan 10 Thruster (3 x 12 build in weight) – Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. – Sets of 12 reps should be completed unbroken without dropping

CrossFit – Thu, Jan 9 Hang Power Snatch (15-12-9 build in weight) – Each hang power snatch set should be completed unbroken without dropping the bar. – Focus on keeping your elbows raising vertically as you extend your hips. Punch out aggressively during each lockout. – Be sure to extend your knees, hips, and elbows

CrossFit – Wed, Jan 8 Power Clean (3×12) – Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development. – Sets of 12 reps should be completed unbroken without dropping the bar. A rough

CrossFit – Tue, Jan 7 Metcon (Time) For Time: 25 Push Press (155/105) –Off the Rack– 10 minute time cap Goal is 4-6 minutes If RX weight is to heavy your Target weight is around 75-80% of your 1RM Metcon (AMRAP – Reps) ADV RX AMRAP 6: 200m Run Max Calorie Row Rest 2 minutes

CrossFit – Mon, Jan 6 Metcon (AMRAP – Rounds and Reps) AMRAP 15: 8 DB Snatches (R) 8 DB Goblet Reverse Lunges 8 DB Snatches (L) 8 DB Goblet Revers Lunges 30 DU DB (50/35) Metcon (Time) 10 Rounds For Time: 15/12 Calorie Echo Bike 5/3 Strict Pull-ups

CrossFit – Sun, Jan 5 11AM Zone 2 2 minutes per station -C2Bike -Rower -Echo Bike -Ski Erg -AbMat -DB movement (tricep kick backs, curls…

CrossFit – Sat, Jan 4 Metcon (Time) Partner WOD AMRAP x 25 30/24 Calorie Row 20 Box Jumps (24/20″) 10 Clean & Jerks 155/105 RX 135/95

CrossFit – Fri, Jan 3 Front Squat (3×1 aim for 90% same weight across) Metcon (Time) For Time: 45 Front Squats 155/105 45 Strict Pull-ups Directly into….. 400m Double DB Farmers Carry 50/35 Partion Part 1 however Goal is sub 18 minutes

CrossFit – Thu, Jan 2 Deadlift (3×1 aim for 90% same weight across) Metcon (Time) 4 Rounds For Time: 400m Run 8 Power Snatches 115/85 8 Single DB Box Step ups 50/35