Weekly Workouts Jan 1-7th

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CrossFit near me

Weekly Workouts Jan 1-7th

Couple Announcements/Reminders:
- Those participating in the nutrition challenge the final weigh-in is happening at the gym Jan 8th at 6pm.  If you can't make it then you need to weigh-in prior to that date at Max Muscle and turn in your sheet!

- Winter Warrior is happening at the gym Jan 27th!  There will be a Male/Female "Rx'd" category and a Male/Female modified category.  Don't want to compete but want to help judge, let Nate know

- Monday Jan 1st there is only one class at 10am

- We are starting Rowing Club Thursdays at 1:30pm and Sunday at 9am!

CrossFit near me

“MAX OUT MONDAY”

CrossFit:
*One class at 10am with coach Jake

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc. adding 3 reps to each exercise every round.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Strict pullup x 5

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Row 10cal
Air squat x 25

CrossFit Cardio:
30min Alternating Every Minute on the Minute (AEMOM)
Assault bike 10cal
Row 10cal
Box step up x 10

CrossFit near me

TUESDAY 

CrossFit:
Snatch Drills

-then-

For time:
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins
Run, 1200 m
Rest 3 mins
Run, 1600 m

If it's too cold or icy to run, do equivalent distance on the rower or assault bike and alternate with a partner as space and equipment availability requires

CrossFit near me

WEDNESDAY

CrossFit:
Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s

CrossFit near me

THURSDAY 

CrossFit:
15-12-9 reps, for time of:
Power Clean, 135/95 lbs
Thruster, 135/95 lbs

Yoga at 7:15pm:


FRIDAY 

CrossFit:
Complete as many rounds as possible in 15 mins of: Handstand Walk, 50 ft
Broad Jump, 50 ft
Walking Lunge, 50 ft


SATURDAY 
9am and 10am Team Workouts
11am open gym

Sunday
9am rowing club and open gym