Skill: Pistol Squat progressions For those with Pistols goal is to complete progressions without shoes (work on ankle mobility and stability) WOD: For Time (cap 15 min) 10 Deadlifts 135/95 10 Wall Balls 10 Deadlifts 185/135 10 Wall Balls 10… Read more »
Please join us for open gym from 10am – noon
Partner WOD: Teams of 2 For time 200 double unders/600 single unders 150 KB swing 53/35 100 Shoulder-to-overhead 95/65 50 burpees 100 double unders 75 KB swing 50 S2O 25 burpees
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.
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.
