ENDURANCE-Hall 4
| 16.01 | Endurance |
| PARTNER WOD – FOR MAX REPS/ CALS | |
| – 6 min max cal BIKE ERG | |
| – 3 min max Burpees | |
| 2 min REST | |
| – 6 min max cal SKI ERG | |
| – 3 min max Wall Balls @6/4kg | |
| 2 min REST | |
| – 6 min max kcal ECHO BIKE | |
| – 3 min max Double Unders | |
| 18.01 | Endurance |
| HERO WOD : ”The 29″ | |
| 4 ROUNDS: | |
| – 29 KB Swings @20/16kg | |
| – 29 Sit Ups | |
| – 29 Box Jumps | |
| – 29 Knee 2 Elbows |
U1 LITE-Hall 4
| 17.01 | CrossFit Lite |
| WOD: FOR TIME | |
| – 50/35 cal Echo | |
| – 6 Rounds of Macho Man | |
| – 30/22 cal Echo | |
| – 5 Rounds of Macho Man | |
| – 20/15 cal Echo | |
| – 4 Rounds of Macho Man | |
| – 15/10 cal Echo | |
| – 3 Rounds of Macho Man | |
| RX= 53/35kg | |
| 1 Round of Macho Man: | |
| – 3 Power Cleans | |
| – 3 Front Squats | |
| – 3 Shoulder 2 Overhead | |
| 19.01 | CrossFit Lite |
| A) Hang Power Snatch – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Hang Power Snatches @Build Up | |
| B) WOD: CROSSFIT OPEN 20.1 | |
| 10 ROUNDS | |
| – 8 Ground 2 Overhead @43/30kg | |
| – 10 Burpees over the bar | |
| 20.01 | CrossFit Lite |
| WOD: 35 min AMRAP | |
| – 35/25 cal Echo | |
| – 100 m Farmers Carry @2×15/10kg | |
| – 100 Double Unders | |
| 21.01 | CrossFit Lite |
| PARTNER WOD | |
| A) 13 min AMRAP | |
| – 20 Pull Ups | |
| – 20 Push Press @43/30kg | |
| 2 min REST | |
| B) 13 min AMRAP | |
| – 20 Push Ups | |
| – 20 Squat Cleans @48/33 kg |
U1 FUNDAMENTALS-Back Hall 4
| 16-01-2023 | Fundamental #5 Clean & Med ball clean |
| 18-01-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
U1 Fit Mom-Back Hall 4
16-01-2023 & 20-01-2023
See, extra information per class, when signing in
