Workout of the Day

Conditioning: For time: Row, 500 m Run, 400 m Bike, 1200 m Row, 400 m Run, 300 m Bike, 1000 m Row, 300 m Run, 200 m Bike, 800 m Row, 200 m Run, 100 m Bike, 600 m Row,… Read more »

Olympic Lifting – Power Snatch + Overhead Squat + Snatch Balance 1-1-1-1-1 (target percentage 70-80%, however snatch balance will be limiting factor) Conditioning: 3 rounds for time of: 20 Overhead Squats, 75/55 lbs 10 Double Dumbbell Hang Clean & Jerks,… Read more »

Gymnastic Strength – Complete 1 max set of strict pull ups, then EMOM 8, 40-50% of that number. *Scaled, use a band with less support than usual to increase difficulty*. Conditioning: Complete as many rounds as possible in 12 mins… Read more »

Strength – Back Squat: 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95% *Squat percentages are based on those not open-focused. For those focused on week 3, drop percentages by 10% across the board*… Read more »

Hero WOD: Eric Olsen 7 rounds for time of: 5 Hang Cleans, 155/105 lbs 5 Front Squats, 155/105 lbs 5 Box Jumps, 30/24 in 50 Double Unders This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who… Read more »

Conditioning: In Teams of 3 – 6 rounds, 4 mins per station, for max reps of: Max Cal Assault Bike Push-up max rep Row Calories Pull-up Burpee-to-Target, 6 in Goblet Squat, 53/35 lbs. One partner works, two rests. Working partner… Read more »

CrossFit Open 21.2 (17.1 repeat) For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20… Read more »

***Pre-Open 21.2*** Gymnastic Strength – 4 rounds for quality of: 10 Plate Front Raises 12 Lateral Shoulder Dumbbell Raises 6 Pull-up Negatives 12 V-ups Conditioning: Complete as many rounds as possible in 9 mins of: Run, 200 m 10 Hand… Read more »

Strength – Bench Press : 4×6 at 75% 1RM *we will be maxing in 2 weeks (post open), for those who do not have an accurate number, it should be a challenge to finish all 6 reps on our last… Read more »

Strength – Tempo Front Squats: 4×3 at 31X1 (3 second negative, 1 second pause). Focus on control and power out of pocket without bouncing to create momentum. Conditioning: Ascending AMRAP 10 – 3 Tall Box Jumps 30″/24″, 3 Chest to… Read more »