12/31/22
WOD
"Goodbye 2022"
20:22 AMRAP of:
20 Calories
20 Wall-balls, 20/14-lbs.
2 Rope Climb
20 Shuttle Runs
20 Air Squats
2 Rope Climbs
12/30/22
WOD
“CFT 50”
For time:
50 Calorie Machine
Accessory:
5 rounds for Quality:
DB Floor Press, 10-15 reps
15-20 Toes to Ring
Tomorrow is Austin’s last day at crossfit train. Join him for the class WOD at 4:30pm!
12/29/22
WOD
“NATE”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70/53-lbs.
12/28/22
WOD
Every 2:00 for 7 sets:
Front Squat, 2-5 reps
3 rounds for time of:
20 Double KB Front Squats
20 Burpees to a Bar
12/27/22
WOD
For time:
1 Wall-Walk
2 Thrusters, 135/95-lbs.
3 Pull-ups
4 Dumbbell Snatches, 50/35-lbs.
5 Toes to Bar
6 Power Cleans, 135/95-lbs.
7 Push-ups
8 Kettlebell Swings, 53/35-lbs.
9 Wall-balls, 20/14-lbs.
10 Push Press, 50/35-lbs. (5R/5L)
11 Deadlift, 135/95-lbs.
12 Calorie Row
12/26/22
WOD
No Class
12/25/22
WOD
Rest Day
12/24/22
WOD
No Class
Class is canceled due to weather
12/23/22
WOD
No Class
12/22/22
WOD
Every 5:00 for 6 sets:
50 Double-unders
10 Toes to Ring
50 Double-unders
2 Rope Climbs