Weekly WODs
HAPPY NEW YEAR, lets make 2023 one to remember
Monday
Open gym 10am – 12pm
Tuesday
Team Takeover
8 Rounds I Go U Go
250/225m Ski
15 KB Swings
Into
8 Rounds I Go U Go
200m Run
10 Down Ups
Wednesday
Heavy Day
A)
5 Back Squats
3 sec lower, fast up
B)
30 weighted walking lunges
Into 30 sec weighted wall sit
x 4
Thursday
Funastics
A)
EMOM 5 mins
3-8 strict pull ups
B)
15min AMRAP
20 DB snatch
20 DB push press R + L
20 sit ups
Friday
Classic CrossFit
For time:
6 rounds of:
50 double unders
30 Wall balls
15 Box jump overs
Rest 2 minutes after each round
Saturday
Classic CrossFit
A)
Build to a heavy 3 TNG Power Clean
B)
For time:
40 / 30 / 20
Ski
TTB
Power Clean
Sunday
Do you even Cardio!
10 rounds:
EMOM
1) Ski
2) Row
3) Run
