Thursday, 2 January WOD

Crossfit Shogun Announcements.

Happy New Year Shogun Athletes!!!

New work out program will begin on Monday, January 13.

We will also be doing a Renaissance Periodization (RP) Nutrition Challenge starting on Monday, January 13. Please visit us for our next fundamentals course scheduled for Saturday, 11 January at 0845. For more info about the challenge, message us directly through our Facebook page or send us an email at

Warm Up:

For 2 cycles:

  • In 3 mins do:
    • Row, 500 m
    • max reps in remaining time Strict Pull-ups
  • — Rest 1 min — In 3 mins do:
    • Run, 400 m
    • max reps in remaining time Kettlebell Swings, pick load


10 minutes to find your 1 Rep max Deadlift


2 rounds for time of:

  • 15 Thrusters, 135/95 lbs
  • 15 Bar Facing Burpees

Benchmark WOD will be repeated!!!


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