CrossFit / Wed, Dec 17

Coach Ivan
Dec 17, 2025
1 min read

Updated: Dec 17, 2025

Happy Birthday Coach Whitney Shane!

Strength | Clean & Jerk

15 minutes to build up to a heavy Single

WOD | 3 Rounds For Time

12 Power Cleans 135/95

17 Shuttle 25 Feet Runs or 200 Meter Run

88 Double Unders

then:

37 Burpee Cash Out

Cool Down

3 minute full body foam roller

Recent Posts

See All

Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

Comments