5am and 6am classes canceled tomorrow due to expected inclement weather; 9:30am and evening classes TBD. Skill: HS Walk Practice: 20 minutesKicks-to-WallAround the worlds on boxHS Holds on wallWall Facing HS HoldsWall Supported shoulder tapsWall WalksFreestanding kick upsAccumulate 200′ walks… Read more »
Strength: 3×3 Push Press3×2 Push Jerk3×1 Split Jerk *increase weight every 3 sets with only 60-90s rest between sets. WOD: 21-15-9SDHP 95/65HSPU
Strength: Front Squat EMOM 82 Front Squats @ 75% WOD: AMRAP 1818/15 Cal Bike/Row15 Wall Balls12 Alt. DB Snatch 50/359 TTB
WOD: For Time (24 min cap):50 cal row25 burpees25 Cleans 95/6540 cal row20 burpees20 cleans 135/9530 cal row15 burpees15 cleans 155/10520 cal row10 burpees10 cleans 185/13510 cal row5 burpees5 snatches 215/165 Core: 3 Rounds: 45s Weighted Plank, 20s side plank… Read more »
Please join us for open gym from 10am – noon!
WOD: For time (30 min cap)2k row150 double unders10 rounds of Cindy Core: 3 sets of max effort:Plank (every 5s switch from top of push up to bottom of push up)
WOD: CrossFit Games Open 13.4As many reps as possible in 7 mins of:3 Clean & Jerks, 135/95 lbs3 Toes-to-bars6 Clean & Jerks, 135/95 lbs6 Toes-to-bars9 Clean & Jerks, 135/95 lbs9 Toes-to-bars…Continue adding 3 reps each round to each movement until… Read more »
Conditioning: (15 min cap) For time: 10 Snatches, 55% 1RM Row, 250 m 8 Snatches, 65% 1RM Row, 250 m 6 Snatches, 75% 1RM Row, 250 m 4 Snatches, 85% 1RM Row, 250 m 4 Snatches, 85% 1RM Row, 250… Read more »
Strength: EMOM 6: 5 Push Jerks at 60%. We want to focus on quickly cycling a heavier weight than normal. Conditioning: For Time: Cash in: 50 air squats, then 10-1 Deadlifts 255/195, 1-10 Kettlebell Swings 53/35. Cash Out 400ft dual… Read more »
Strength: Every 90s for 9 minutes (6 rounds) 5 Bench Press @ 75%. Choose a weight you can do for 6 or 7 reps if 1RM not known. Conditioning: Every 4 minutes for 20 minutes (5 rounds), 50 DU/100SU, 20/15… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
