I’m back from vacation, I missed you all! 🙂 While I was away, I did a few workouts from the “At Home” track in Wodify, and I wanted to remind you all it’s there as an option! In the dropdown menu where it says “CrossFit,” choose “At Home” instead, and you’ll see CrossFit workouts you can do with little to no equipment (dumbbells, etc.). It’s perfect for those who are traveling for either work or vacation. I never find the need to stick to a strict routine while on vacation, but it always feels good to move just a bit.
Who’s joining us Dec. 14 for our 1,000 lb. Club Challenge? (You can also compete at a different tier: 500 lbs., 750 lbs., 1,000 lbs. or 1,250 lbs.) Select your target weight tier and find your max cumulative total for the following three lifts, in this order …
1 rep max bench press
1 rep max back squat
1 rep max deadlift
Let’s have fun with this! There’s nothing better than coming together as a community and smashing goals.
Let’s get to this week’s workouts …
Lace up your shoes, engage your core, and turn on some tunes because we have a solid grind starting on Monday. Tuesday will focus on the upper body as athletes work through short calorie intervals on the rower with ascending reps of push-ups. Wednesday brings a multi-set couplet of wall balls and box jump overs, with reps increasing after each 1:00 rest. Then, Thursday features a classic four-round triplet for athletes. Friday’s workout will have that ‘Open’ feel, as we try to maintain pace through a challenging AMRAP. Saturday’s partner workout allows time for long calorie efforts on the bike and high-rep dumbbell movements.
Workouts of the week:
Monday – Run/GHD/KBS
Tuesday – Bench press and Row/push-ups
Wednesday – Snatch pull + hang snatch and wall balls/box jump overs
Thursday – Bike/Push press/Stick sit-ups and accessory work
Friday – Squat cleans/burpee pull-ups and Handstand + grip work
Saturday – Partner workout! (Bike/DB DL/DB Bench/DB lunges/DB cleans)
Sunday – Open Gym
