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 »
Strength – 15 minutes to build to a heavy triple Power Clean. Must be touch and go. Conditioning: 21-15-9 reps, for time of: Handstand Push-up Deadlift, 225/155 lbs Row Calorie
Partner-ish WOD (Separate equipment!) – For time: Farmer Carry, 45/30 lbs, 200 m — then — 3 rounds of: 30 Overhead Squats, 95/65 lbs 60 Dumbbell Burpee Deadlifts, 45/30 lbs 90 AbMat Sit-ups — then — Farmer Carry, 45/30 lbs,… Read more »
Murph Prep #2 – Cindy (w/ vest if possible)
AMRAP 20 – 5 Pull Ups, 10 Push Ups, 15 Air Squats.
Accessory (after Cindy) – 3 Rounds of 8 Bent Over Barbell Rows, max hollow rocks.
