ARTICLE: There's a fitness-filled cruise this winter for the CrossFit-obsessed

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CrossFit:

Back Squat 4-4-4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.

TIMECAP: 25:00

Then,

For time:
40 Double Unders
30 Jumping Squats
40 Double Unders
30 Alternating Dumbbell Snatches, 50/35 lbs
40 Double Unders
30 Jumping Squats
40 Double Unders

TIMECAP: 7:00 GEAR: 3
Competition: DUA 40/30#
Performance: 80 Singles 30/20#
Fitness: 40 Singles 20/10#

Article:

For the fitness-obsessed, vacations — as fun, beautiful and amazing they may be — tend to interrupt the routine people have worked so hard to create and maintain. For CrossFitters who want to take their WOD (that’s CrossFit lingo for ‘workout of the day’) on the road with them, the perfect solution has been created: a CrossFit cruise called WOD on the Waves.

On Monday, Jan. 21, 2019, the fit-ship will be setting sail from Miami, and between then and Jan. 25, CrossFitters will be visiting Nassau and CocoCay in the Bahamas, before heading back to the port in Miami. Along the way, there will be tons of workouts scheduled (both on and off land), informative fitness and nutrition seminars and, of course, some #gains-inducing food with paleo- and dairy-free options a-plenty.

CrossFit celebrities, like Rich Froning and Brooke Wells. will host workouts all throughout the stay and sprinkled in-between workouts will be nightly theme parties — toga, anyone? — as well as local gym t-shirt swaps.

Read More https://www.phillyvoice.com/crossfit-cruise-wod-waves-fitness/