Double Under Skill work: spend ~ 12 minutes working on DU technique, wrist rotation drills and jumping rhythm. For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based… Read more »
Strength: Back Squat Pyramid5/4/3/2/1/2/3/4/5 Weights should correspond the same on both sides of the pyramid WOD: 3 RFT12 Alt KB Snatch 53/3516 Single Arm OH Lunge (53/35 – KB, stationary)20 Goblet Squats 53/35250m Row
HERO WOD: Dork: 6RFT60 DU30 KBS 53/3515 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was… Read more »
Partner WOD: Teams of 2:AMRAP 24150 Wall balls 20/1490 Double unders/270 SU30 Bar muscle ups/pull ups
CrossFit Open 20.2 Prescribed: Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters (50/35)6 toes-to-bars24 double-unders Scaled: Complete as many rounds as possible in 20 minutes of:4 dumbbell thrusters6 hanging knee-raises24 single-unders Join us for Friday Night… Read more »
WOD: For time:Buy in – 30/21 cal bike4RFT50 DU/100 SU25 Sit Ups20 Plate OH Lunges (stationary) 45lb/35lb15 Air Squats10 Push UpsCash out – 30/21 Cal Row CORE:4 supersets30s weighted plankmax effort V-Upsrest 1 minute
Strength: Elevator Front Squats 4×3 (1 Second pause at 1/4, parallel, bottom, parallel, 1/4, and top of each squat.) WOD: AMRAP 1210 DB Snatch Right Arm 50/35lb20 Goblet Squats 53/35lb10 DB Snatch Left Arm 50/35lb5 Strict HSPUs
Strength: Bench Press 5×3 at 33X1 tempo (3 sec negative, 3 sec pause bottom, explode up, 1 sec pause top) WOD: Inverse Pacing Work3 Rounds250m row12 Burpee over rowerRest 30s12 Burpee over rowerRow 250mRest 2 min
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
5RFT 400m Run 50/40/30/20/10 Wall Balls 20/14 | 14/10 | 10/6 3 Rope Climbs | as high as possible | 9 Rope Pulls
Workout – longer one today with no time cap. Wall Ball reps will drop by 10 each round.
