CrossFit & Sweat WODs Tues Jan 7th 2019

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!



Twisted Steel & Sex Appeal
5 Rounds:
1min. of DB Bench Press 50/35s
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike For Cals
1min. of Russian KB Swings 70/53
Rest 2min.

This is a lot harder than it looks!
*ADV 70/45s on bench
*People can start at different stations and share DBs

Cool Down:

2 min easy cardio

1 min each side
At least 1 min each side


A.) 20 min to get as far as possible…
DB Squat Cleans (50/35)
20 Wall Balls (20/14lb.)
100m KB Farmer Carry 70/53 *each hand

5 min. rest

B.) For Time:
30 ft Shuttle Runs
DB Deadlifts 70/50
DB Russian Twists (L+R=1) 35/25
*15 min time cap

This looks SO fun! Enjoy 🙂
Categories: WOD