No 5am and 6am!
we will have a 9am,10am,4,5,6pm

Strength
5×5 Bench Press

Workout
“hangover cure”
6 Rounds (23 minutes)
Minute 1- Max cals
Minute 2-max burpees
Minutes 3-max doubles
Minutes 4-rest

“99 Problems but beings closed aint one”
Teams of 2 or 3
Row 2023
99 hang power snatches
99 toes to bar
99 wall balls
99 front rack lunges
99 Kettlebell swings
99 pull ups
99 goblet squats
Row 2024

Happy New year everyone!

8am endurance. It’s going to be awesome dont miss it. Mix of bike ski row burpees and run (running distance is only the the fence and back twice)

9am CrossFit
We’ll start with a warm up like usual then jump straight into this workout. There will be some accessory work for after
Every 8 minutes (Repeat this 3 times)
44 wall balls
33 ab mat sit ups
22 box jump or steps
11 Alternating DB snatches

Rest the remainder of the 8 minutes. Your score is slowest set

Warm up
2 rounds
1 Minute Machine
10 spider man lunges
1 barbells complex *see below
5 burpees over your bar focusing on efficiency and technique
(*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)

Strength
Every 2:00 minutes, 5 Sets
3 Position Clean
High Hang + Hang + Floor
*Can drop the bar after the hang

Wod (we will have a nice version of this workout with a sandbag as well)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Load: 50/35lb

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Gymnastics Skill / Stamina Development
Bar muscle up or pull up and dip skill/strength development
Option 1 – Bar muscle ups
4 minute EMOM
4 reps
Rest 2:00 minutes
4 minute EMOM
3 reps
Rest 2:00 minutes
4 minute EMOM
2 reps
_____________________
Option 2 pull ups dips
3 sets of a 4 minutes emom
3 or 4 Pull-Ups + 3 or 4 Ring Dips
Rest 2:00 minutes between sets
______________________________
Option 3, ring rows and push ups
3 Sets
4:00 minute EMOM
5 Ring Rows + 5 Push-Ups

Wod

3 Sets, For Max Reps
2:00 minute AMRAP
20 Toe to Bar
-Max Dual DB Bench Press 50/35lb
Rest 1:00 minute between sets
*option to bro-sesh and do barbell bench press. moderate weight, higher reps

Goal: Complete 10+ DB Bench Press Each Set
-Primary Objective: Complete the Toe to Bar in under 75 seconds
-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

Accessory work
4 sets, not for time
30 second ski sprint
15 reps kneeling straight arm banded lat pull down
15 push ups