Thu, Dec 26, 2024 CrossFit
Strength
Front Squat + Front Squat + Split Jerk
5 Sets at 80-84%
12:00 to complete
Strength
Front Squat + Front Squat + Split Jerk
5 Sets at 80-84%
12:00 to complete
WOD
5 Sets
3:00 on 1:00 off
10 Deadlifts 275/205
100 Double Unders
Max rep HSPU in remaining time
RX+ Strict HSPU
Int:
5 Sets
3:00 on 1:00 off
10 Deadlifts 225/155 (or 70-75%)
75 Double Unders
Max rep Pike HSPU in remaining time
Scaled:
5 Sets
3:00 on 1:00 off
10 Deadlifts 95/65
75-100 Single Unders
Max rep DB Shoulder Press
This workout is a Pull + jump + push. All of these movements will target different muscle groups but you'll have to use your midline throughout the whole workout.
5 Sets
3:00 on 1:00 off
10 Deadlifts 275/205
100 Double Unders
Max rep HSPU in remaining time
RX+ Strict HSPU
Int:
5 Sets
3:00 on 1:00 off
10 Deadlifts 225/155 (or 70-75%)
75 Double Unders
Max rep Pike HSPU in remaining time
Scaled:
5 Sets
3:00 on 1:00 off
10 Deadlifts 95/65
75-100 Single Unders
Max rep DB Shoulder Press
This workout is a Pull + jump + push. All of these movements will target different muscle groups but you'll have to use your midline throughout the whole workout.
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Thu, Dec 26, 2024 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD 5 S... | ||||
| F | 8:30 AM | Tracy G | 125 | RX | 77 | INT | ||
| F | 8:30 AM | Laura O | 130 | RX | 60 | INT | ||
| F | 8:30 AM | Elaine | 72 | RX | 119 | INT | ||
| M | 9:30 AM | Brendan F | 210 | RX | 31 | RX | ||
| M | 9:30 AM | Dan 🐶 | 164 | RX | S | |||
| F | 9:30 AM | Jill | 75 | RX | 72 | S | ||
| F | 9:30 AM | Kathy | 55 | RX | 65 | S | ||
| F | 9:30 AM | Erin W | 75 | RX | ||||
| F | 9:30 AM | Anna L | 150 | RX | 46 | RX | ||
| 9:30 AM | Taya | 147 | RX | 0 | INT | |||
| F | 9:30 AM | Jackie L | 140 | RX | ||||
| M | 8:30 AM | Ryan S | 205 | RX | 21 | INT | ||
| M | 8:30 AM | Chiggady Chad | 190 | RX | 16 | INT | ||
| F | 8:30 AM | Gina | 82 | INT | ||||
| M | 9:30 AM | Jeff S | 75 | S | ||||