Friday 01/14
Body Armor- 4RNFT
10 Good Mornings
12 Seated Banded Rows
10 Bird Dogs ea. side
30 Flutter Kicks
WOD- 4 RFT
500m Row
15 Thrusters (75/55)
15 Burpees
Thursday 01/13
We have 1 Medium and 1 XL of our newest navy pull overs that are extra, let us know if you want to claim either one!
Paleo challenge peeps don’t forget about a bonus point you can earn for this week! Post/tag us with your favorite recipe!
Strength- Every 90s x 8
2 Power Cleans + 1 Jerk
build based off feel
WOD- 18 min AMRAP
7 HSPU
14 KB Swings (53/36)
21/15 Cal Row
Wednesday 01/12
paleo challenge participants don’t forget to send, post, or tag us in your favorite recipe for an extra point this week on your score!!
Strength- Every 2:00
3-3-3-3-3-3 Front Squats
build to a heavy triple
WOD- 12 min AMRAP
3 Front Squats (95/65)
3 C2B
3 Box Jump Overs
6 , 6 , 6…
9 , 9 , 9 etc…
Tuesday 01/11
Paleo challenge BONUS POINT!! - Post/Share& Tag us (@crossfitundertow) with a photo of your favorite paleo friendly meal you’ve discovered so far!! If you don’t do social media send us an email with a picture & recipe (contact@cfundertow.com)
We have highlighted on our Instagram page a few from the last challenge too that we plan to add to!
This will earn you 1 bonus point for this week!
Strength- every 2:00 x 5 sets
3 Strict Press + 3 Push Press
build based off feel
WOD- For Time
100 DU
1,000m Row
60 DB OH Stationary Lunges (50/35)
1,000m Row
100 DU
MondAy 01/10
WE DID IT!!! Thanks to your unconditional support WE were voted BEST ON LONG ISLAND!!!!! Still can’t believe it!
Thank you all so much again for all the continued support. Let’s make 2022 the best yet!
Strength - Every 2:00
3-3-3-3-3-3 Deadlifts
Build based off feel
WOD- 20 min AMRAP
1 Deadlift (315/225)
10 T2B
15 Lateral Burpees