CrossFit / Fri, Dec 26

Coach Ivan
Dec 25, 2025
1 min read

“Back to Fit”

Strength | 5 Sets

3 Front Squats

3 Deadlifts

WOD | 20min AMRAP

(Quality > Speed)

200m Row (or 1:00 bike)

12 Goblet Squats (53/35) or Front Suquats (95/65)

10 Ring Rows or Pull-ups

8 Burpee Over Bar

6 Romanian Deadlifts (95/65)

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March Events: Saint Patricks Day Tuesday March 17th wear green! Birthday WOD Matt N. 3/20 *if you have a birthday wod in March please let us know. Would love to program a birthday WOD for you Congrats

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DAY 1 – LOWER BODY HYPERTROPHY A) Back Squat 5×8 @ 70% of Back Squat 1RM 3 sec eccentric Rest 90 sec B) Romanian Deadlift 4×10 @ ~60–65% Deadlift 1RM Slow stretch, controlled tempo C) Walking DB Lunge

Monday March 2, 2026

Strength (13 mins) Build to 3X5 Hang Squat Cleans Set 1: Moderate Set 2: Challenging Set 3: Heavy But Clean Reps Rest 90 sec -2 min between sets WOD 12 MIN AMRAP 3 Toes to Bar 3 Hang Cleans 6 Toes To

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Debbie

Dec 27, 2025

105#

6 reps shy of completing round 4