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CrossFit WOD, January 14, 2025

CrossFit – Tue, Jan 14

Warm-up
Warm Up

1. Movement Prep/Activation

3 sets
1:00 Bike (easy pace)
1:00 Shuttle Run (light)
-build in pace and note how many calories/shuttle runs are completed in a minute-

2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)

Workout
Jane Porter (5 Rounds for reps)

3:00 Max Calorie Air Bike

-Rest 1-
3:00 Devil Press(50/35)

-Rest 1-
3:00 Max Shuttle Runs

-Rest 1-
3:00 Devils Thrusters

-Rest 1-
3:00 Max Calorie Air Bike
– Each shuttle run rep is 25 feet down + 25 feet back.

Independence
3:00 Max Calorie Air Bike

-Rest 1-
3:00 Devil Press(35/20)

-Rest 1-
3:00 Max Shuttle Runs

-Rest 1-
3:00 Devils Thrusters

-Rest 1-
3:00 Max Calorie Air Bike

Liberty

3:00 Max Calorie Air Bike

-Rest 1-
3:00 Devil Press (light)

-Rest 1-
3:00 Max Shuttle Runs

-Rest 1-
3:00 Devils Thrusters

-Rest 1-
3:00 Max Calorie Air Bike

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch
15x Bootstrappers

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.

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