Hey y’all, it’s December! Let’s make the final month of 2024 a good one!
• Monday let’s make the most of all those tasty holiday carbs and crush a fantastic WOD together! Today, we’ll be tackling calories on the bike and lifting some heavy deadlifts. After the WOD, stick around for some sumo stance good mornings!
• Tuesday, get ready for a fun and challenging heavy day! We’ll be focusing on some heavy shoulder presses, push presses, and push jerks.
• Wednesday, starts off by working up to a 1 rep max DB Snatch – exciting stuff! Afterwards, we’ll jump right into a fun retest of the very first workout from the 2024 CrossFit Games Open. Get ready for a ladder of 21-15-9 DB snatches and lateral burpees over the DB.
• Thursday we're going to have a fun session with 5 sets of running mixed max calories on the bike. And no worries, we’ll definitely take breaks in between sets! Once we’ve wrapped up our WOD, we'll also be tackling a fun sandbag carry to build some strength.
• Friday kicks off the weekend with some bench press strength training, then we dive into a fun WOD featuring single leg squats and pull-ups!
• Saturday, look to complete a classic CrossFit benchmark “Fight Gone Bad”. In this workout we’ll be doing 3 rounds for reps of wall ball shots, sumo deadlift high pulls, box jumps, push presses, rowing and 1 minute to rest.
“Success isn’t given. It’s earned. On the track, on the field, in the gym. With blood, sweat, and the occasional tear.” – Nike
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