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 »
WOD: **Retest from 12/28*** Every 5 minutes for 30 minutes: 10 Strict Pull Ups, 15 Toes-to-Bar, 20 Push Ups, 25 Wall Balls (20/14) Core: Tabata: Alternating V-Ups 20s on 10s off for 4 minutes.
Klepto: 4 rounds for time of: 27 Box Jumps, 24/20 in 20 Burpees 11 Squat Cleans, 145/100 lbs U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base… Read more »
Partner WOD (Separate equipment) – Complete as many rounds as possible in 24 mins of: 15 Synchronized Deadlifts, 225/175 lbs 50 Wall Balls, 20/14 lbs 15 Synchronized Deadlifts, 225/175 lbs 50 Box Jumps, 24/20 in 15 Synchronized Deadlifts, 225/175 lbs… Read more »
Skill: Turkish Get Ups – Accumulate 20 reps as heavy as possible with good form (10/arm)
Conditioning retest: Annie – 50/40/30/20/10 DUs and Ab Mat Sit Ups (retest from 1/22, for those that tripped up, work on smaller, more efficient sets to manage expectations for the open).
