Open 20.1 10 rounds for time: 8 ground to overhead (95/65) 10 bar facing burpees *15 minute time cap Friday Night Lights starts tonight! No 5pm or 6pm classes. Heats will be first come, first serve. Workout overview will begin… Read more »
WOD: Light Calisthentics day 6RFT 5 Pull Ups 10 Push Ups 15 Air Squats 20 Sit ups 25 Dus/75 Sus Core: 3 Rounds: 10 V-Ups 15 Weightless lying leg raises 20 Kettlebell Twists
Strength: 3×10 Push Press (light) WOD: AMRAP 10 5 HSPU 2 Cleans 185/135 5 HSPU 4 Cleans 5 HSPU 6 Cleans…
Announcements: The “2020” Open season is upon us. The CrossFit open is a five-week event in which the CrossFit community from all over the world participate. CFW will be hosting Friday Night Lights every Friday at 6 pm from October… Read more »
Strength: Snatch Grip Deadlift 5×4 (no touch and go) WOD: AMRAP 8 10 Power Clean 95/65 3 Ring MU
Hero Wod White 5 RFT 3 Rope Climbs 10 TTB 21 Overhead Walking Lunges 45/35lb plate 400m run
Partner WOD: In Teams of 2 AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) 12/8 Calorie Bike/row * Switch after completing full rounds. Dumbbell changes arms after 4 reps.
WOD: AMRAP 16 10 BB Overhead Lunge 95/65 8 Box Jump 24/20 10 BB Overhead Lunge 95/65 8 TTB
Skill: 10 min EMOM: 5 Strict C2B Pull Ups WOD: For time: Cap 12 min 20 snatches 135/95 20 Strict HSPU 15 snatches 15 HSPU 10 snatches 10 HSPU 5 snatches 5 HSPU
Strength: Drop Snatch 4×4 WOD: AMRAP 11 Buy in 40 air squats 10 Deadlifts 115/75 10 S2O 115/75 10 Russian KBS 53/35
Ascending AMRAP 20 5/10/15/20/25/ect Calorie Row Deadlifts 115/85 | 95/65 | 75/55 Front Squats 115/85 | 95/65 | 75/55
Workout – we’ll start with 5 calories and 5 reps of deadlifts and front squats then continue to add 5 to each movement for the entire 20 minutes.
