21
Sep
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13
Aug
Sunday, August 14, 2022
Skills Class Canceled until further notice
No more open gym 3:30 – 5:30PM and 4:30PM WOD
Conditioning:
AMRAP 30
30/20 Calorie Row (Fx: 25/20) (Rx+: 35/23)
30 Wall Balls (20/14) (Fx: 20) (Rx+: 11’/10′)
15 Each Arm Kettlebell Hang Snatch (16/12) (Fx: 35/20 Dumbbell) (Rx+: 24/16)
12
Aug
Saturday, August 13, 2022
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
12:00 to Establish:
8RM Back Squat
Rest/Transition 2:00
12:00 to Establish:
8RM Deadlift
Rest/Transition 2:00
Max Unbroken Pull Ups
Conditioning:
For Time:
50 Burpees Over the Bar (Fx: 40) (Rx+: 60)
Time Cap 6:00
11
Aug
Friday, August 12, 2022
Strength:
5 Rounds
10 Deficit Russian Twists (3″ – 6″)
10 Each Arm Dumbbell Bench Press
100m Jog
Conditioning:
AMRAP 14
200m Run
7 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
10
Aug
Thursday, August 11, 2022
There will be no open gym from 1-3:30PM Today
Strength:
E2MOM 14
Snatch Deadlift to Knee and Pause + Hang Power Snatch from Pause + Hang Power Snatch (↑)
Conditioning:
10 – 20 – 30 (Fx: 10 – 15 – 20)
Toes to Bar
30 – 20 – 10
Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
Split reps evenly between arms on dumbbell.
There will be no open gym from 1-3:30PM Today
Strength:
For Time:
Rx+: 100 Handstand Push Ups
Rx: 75 Handstand Push Ups
Fx: 50 Handstand Push Ups
Time Cap 15:00
Or…
15:00 of Handstand Push Up Development
Conditioning:
E2MOM 16
1: 30/20 Calorie Ski (Fx: 25/20) (Rx+: 35/23)
2 – 3: 60 Air Squats (Fx: 40)
AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
4: Rest
8
Aug
Tuesday, August 9, 2022
No Mobility
Outdoor Core Blast [email protected] 6:45PM!
Strength:
10:00 to Establish Max Height Box Jump
Then…
EMOM 15
1 Squat Clean (ME)
Conditioning:
For Time:
500m Run
50 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
Time Cap 6:00
7
Aug
Monday, August 8, 2022
Free Treatment and Eval From Arlington Pain and Rehab 5-7PM!!
| Weekly Overview | Events/Classes | |
| Monday | Long AMRAP | Free Treatment and Eval From Arlington Pain and Rehab 5-7PM |
| Tuesday | Squat Clean | No Mobility Outdoor Core Blast Tonight @6:45PM |
| Wednesday | Hand Stand Push Ups | No open gym 1-3:30PM |
| Thursday | Snatch Complex | No open gym 1-3:30PM |
| Friday | Accessory Word | |
| Saturday | 8RM Deadlift and Back Squat | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Long AMRAP | Yoga @ 10AM No Skills class. |
Conditioning:
On a 32:00 Clock
Buy in: 64 Burpees
Then…
AMRAP
16 Deadlifts (165/115) (Fx: 135/95) (Rx+: 185/125)
16 Hand Release Push Ups (Fx: 8)
16/11 Calorie Row (Fx: 12/8) (Rx+: 20/15)
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)