Dominate the New Year: A Week of CrossFit Challenges You Won’t Want to Miss!

Ready to crush your fitness goals in the new year? Next week at Sand and Steel, we’re unleashing a powerful lineup of CrossFit workouts designed to build strength, boost your endurance, and ignite your competitive spirit. From heavy lifting to partner WODs and classic benchmarks, this week has it all. Don’t just make resolutions—take action! Sign up for classes now and let’s make this your fittest year yet.

Sunday: Strength and Endurance – A Two-Part Challenge

We’re starting the week with a double dose of fitness, combining strength work with a challenging metcon:

• Heavy Day (241229): 7 sets for load of 6 alternating front-rack reverse lunges. This will build lower body strength, stability, and core engagement.
• Metcon: 5 rounds for time of 20 GHD sit-ups and 10 ring dips. Get ready to work your core and upper body.

Don’t forget your jump rope as we’ll also be practicing our double unders.

Monday: Test Your Power and Endurance – 241230

Monday brings a high-intensity AMRAPAs Many Rounds as Possible. The goal in an AMRAP-style workout is to complete as many rounds of the workout as you can within a designated time limit. An AMRAP-style… (As Many Reps As Possible) workout designed to push your limits:

• 4 x AMRAP 4:
  • 3 hang power cleans
  • 6 shoulder-to-overheads
  • 9 lateral burpees over the bar
  • 12 pull-ups
  • Rest 2:00 between rounds.

This workout will test your power, strength endurance, and ability to recover quickly.

Tuesday: Team Up and Tackle 241231 (Partner WOD)

Bring a friend and experience the power of teamwork with this challenging partner AMRAP:

• AMRAP 20 (with a partner):
  • 24 box jump-overs
  • 24 power snatches
  • 24 overhead squats
  • 24 knees-to-elbows
  • 24-cal bike

This workout is all about communication, strategy, and pushing each other to achieve more.

Wednesday: Cardio and Strength Endurance – 250101 (New Year’s Day WOD!)

Start the new year strong with a challenging workout that combines running and bodyweight movements:

• For time:
  • 800-m run
  • 50 hand-release push-ups
  • 50 single-arm DB overhead walking lunges
  • 800-m run

This workout will test your cardiovascular fitness, upper body strength, and lower body endurance.

Thursday: Max Out Your Strength – CrossFit Total

Thursday is all about testing your raw strength with the CrossFit Total:

• For load:
  • 1-rep-max back squat
  • 1-rep-max shoulder press
  • 1-rep-max deadlift

This is your chance to see how strong you’ve become and set new personal records.

Friday: Speed and Power – 250103

Friday brings a fast-paced workout that combines cardio and strength:

• 5 rounds for time:
  • 50 double-unders
  • 10 thrusters

This workout will challenge your coordination, power, and cardiovascular endurance.

Saturday: A Classic Benchmark – Open 18.1

We’re wrapping up the week with a classic CrossFit Open benchmark workout:

• AMRAP 20:
  • 8 toes-to-bars
  • 10 DB hang clean and jerks
  • 12/14-cal row

This workout is a great opportunity to test your overall fitness and see how you’ve progressed.

Lock It In!

• Variety and Challenge: This week’s programming offers a diverse range of workouts that will challenge every aspect of your fitness.
• Strength and Conditioning Focus: We’re hitting both heavy lifting and high-intensity conditioning, providing a well-rounded training experience.
• Community and Motivation: Train alongside a supportive community and push yourself to achieve more than you thought possible.
• Start the New Year Strong: What better way to kick off the new year than by conquering these challenging workouts?

Don’t just talk about getting in shape—take action! Sign up for classes at Sand and Steel next week and experience the transformative power of CrossFit. Let’s make this your year!