December 2023

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

CrossFit: A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (200+)L5: female (165)If 100# 35+L4: male (165)If less 15#L4:female (135)If no records, 15#L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1: PVC-15# bar 5# increases over 10

CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday E2MOM x 20 min; A. Front Squat 1 rm WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# L5: Male (335)L5: female (225)L4: male (305)L4:female (205)L3:

Rest Day: Mobility and Maintenance

Open Gym: 8am-10am

CrossFit: A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. HSPU: reverse tabata, get at least 3 for 8 roundsHandstasnd pushups6 RX5 1 abmat4 Toes- on box3 knees on box2 DB

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

CrossFit: A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trialdetails: post total finish time as well as avg. 500m split

CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.