WOD/Events

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SKILLS CLASS TONIGHT AT 6:40PM (Butterfly Pull-Ups)

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Core Blast 6:45pm!

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	Weekly Overview	Events/Classes
Monday	Gymnastics Accessory Work	Free Class 6:30PM REGISTER
Tuesday	Strict Press	Core Blast 6:45PM!!!
Wednesday	Snatch & Overhead Squat Complex	Skills Class: 6:40PM – Butterfly Pull-ups
Thursday	Back Rack lunges
Friday	Gymnastics
Saturday	1RM Clean & Split Jerk	Free Beginner CrossFit Class – 12:00PM REGISTER
Sunday	Long Metcon	Yoga – 10:00AM

Strength:

EMOM 12
1: 8 Toes to Rings (Fx: 5)
2: 100m Jog
3: 4 Ring Rows + 4 Low Ring Muscle Up Transitions

Conditioning:

6 Rounds
4 Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups) (Rx+: 6)
12 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

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Strength:

E2MOM 16
High Hang Power Clean + Hang Power Clean + Power Clean (↑)

Conditioning:

4 Rounds
6 Right Arm Kettlebell Hang Cleans
6 Right Arm Kettlebell Push Jerks
6 Right Arm Kettlebell Overhead Lunges
6 Left Arm Kettlebell Hang Cleans
6 Left Arm Kettlebell Push Jerks
6 Left Arm Kettlebell Overhead Lunges

(Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)

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Conditioning:

EMOM 36
1: 200m Run
2: 20/15 Bike Calories (Fx: 15/10)
3: 80 Double Unders (Fx: 60)
4: AMRAP Wall Balls
5: Rest
6: Rest

Conditioning :

EMOM 10
1 Squat Snatch @80 – 85%

Strength:

4 Rounds
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
15 Toes to Bar (Fx: 10) (Rx+: 20)

 

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SCHEDULE UPDATE:

We have added Open Gym times M-Th from 7:30-8:30am. Please only reserve one morning open gym slot each day (do not reserve both 6:30am & 7:30am open gym) to respect others who would like to utilize open gym times.

Reminder – the athletes in the WOD always have priority of space/equipment when open gym runs during a WOD.

Lastly – open gym space/availability will periodically be adjusted based on WOD sizes, staffing availability, etc. Sometimes we can add open gym slots and sometimes we need to remove them. If there are ever conflicts between open gym athletes and athletes/coaches in a WOD, open gym will be removed during that time slot. Thanks for understanding!

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Strength:

Every 1:30 for 9 Sets
1 Split Jerk
1 – 3: 75 – 80%
4 – 6: 80 – 85%
7 – 9: 85 – 90%

Conditioning:

AMRAP 11
11 Each Arm Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Ring Dips (Fx: Hand Release Push Ups)
2 Rope Climbs (Fx: 1) (Rx+: Legless)

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SKILLS CLASS TONIGHT AT 6:40PM (Double Unders and Kipping Toes to Bar)

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