WOD/Events

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.


9
Aug

Wednesday, August 10, 2022

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 OverviewEvents/Classes
MondayLong AMRAPFree Treatment and Eval From Arlington Pain and Rehab 5-7PM
TuesdaySquat Clean No Mobility
Outdoor Core Blast Tonight @6:45PM
WednesdayHand Stand Push Ups No open gym 1-3:30PM
ThursdaySnatch Complex No open gym 1-3:30PM
FridayAccessory Word
Saturday 8RM Deadlift and Back Squat Free Beginner CrossFit Class @ 12PM REGISTER
SundayLong AMRAPYoga @ 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)

6
Aug

Sunday, August 7, 2022

Skills Class Canceled until further notice

No more open gym 3:30 – 5:30PM and 4:30PM WOD



Strength:

4 Rounds
10 Weighted Sit Ups (Rx+: Weighted GHD Sit Ups)
:30 Double Kettlebell Front Rack Hold
25ft Unbroken Handstand Walk (Fx: Handstand Practice) (Rx+: 2x25ft Unbroken)

Conditioning:

4 Rounds
16 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)

5
Aug

Saturday, August 6, 2022

Free Beginner CrossFit Class @ 12PM REGISTER

Conditioning:

“31 Heroes”
AMRAP 31
With a Partner:
One partner performs AMRAP of:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

While other partner performs:
400 meter Run with Plate (45/25)

Partners switch after each Run.

4
Aug

Friday, August 5, 2022

CANCELLED: 9:30AM WOD and Open Gym

Strength:

EMOM 15
1 Squat Snatch (ME)

Conditioning:

4 Rounds
22/17 Calorie Row (Fx: 20/15) (Rx+: 25/20)
10 Hang Power Snatches (115/80) (Fx: 85/60) (Rx+: 145/100)

Time Cap 13:00

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