WOD/Events

21
May

Sunday, May 22, 2022

Skills class 1:30pm (Double Unders & Toes To Bar)



Strength:

E3MOM 12
10 Front Rack Lunges (↑)

Conditioning:

AMRAP 12
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
24/19 Calorie Row (Fx: 16/11)

20
May

Saturday, May 21, 2022

Strength:

E3MOM 9
Rx:
5 Strict Supinated Grip Pull Ups
10 Double Kettlebell Front Squats
100m Jog

Fx:
5 Supinated Grip Ring Rows
10 Double Kettlebell Front Squats
100m Jog

Conditioning:

5 Rounds (Rx+: 6 Rounds)
400m Run
10 Pull Ups (Fx: 5 Pull Ups) (Rx+: 5 Pull Ups + 5 Chest to Bar Pull Ups)
20 Push Ups (Fx: 10 Push Ups)
40 Air Squats

Time Cap 30:00

19
May

Friday, May 20, 2022

Silver Nanos Happy Hour 6PM @ CarPool Bar, Event LINK All are welcome!!

Strength:

E3MOM 12
3 Push Press (↑)

Conditioning:

4 Rounds
Work 1:00/Transition :15
1: 20/15 Cal Ski (Fx: 15/10) (Rx+: 22/18)
2: 20/15 Cal Bike (Fx: 15/10) (Rx+: 22/18)
3: 1 Push Jerk (ME)
4: Rest
5: Rest

18
May

Thursday, May 19, 2022

Mobility @ 5:45PM (Little Bit of Everything)

Conditioning:

AMRAP 37
100 Double Unders (Fx: 75)
50 Sit Ups
25 Burpee Box Jumps (24/20)
25/20 Calorie Row (Fx: 20/15)

 


17
May

Wednesday, May 18, 2022

Silver Nanos happy hour this Friday 6PM @ CarPool Bar, LINK to event


Strength:

E2MOM 14
1 Tempo Front Squat (33×1) + 1 Front Squat @85 – 90%

Conditioning:

3 Rounds
20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105)

16
May

Tuesday, May 17, 2022

Outdoor Core Blast [email protected] 6:45PM!


Strength:

E2MOM 14
Rx+:
10 Kip Swings + 5 Kipping Leg Raises + 5 Toes to Bar
10 Hollow Rocks + 5 V – Ups

Rx:
10 Kip Swings + 3 Kipping Leg Raises + 3 Toes to Bar
10 Hollow Rocks + 5 V – Ups

Fx:
5 Kip Swings + 5 Kipping Leg Raises
10 Hollow Rocks + 5 Tuck Ups

Conditioning:

AMRAP 14
400m Run (Rx+: 500m)
10 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 15)

15
May

Monday, May 16, 2022

Arlington Pain and Rehab will be onsite today between 5-7PM


Weekly OverviewEvents/Classes
MondayPower Clean Complex Free Treatment From Arlington Pain and Rehab 5-7PM
TuesdayGymnastics Outdoor Core Blast Tonight @6:45PM!
Wednesday Front Squats
ThursdayLong METCON Mobility @ 5:45PM
FridayPush Press
SaturdayAccessory Free Beginner CrossFit Class @ 12PM REGISTER
Sunday
Front Rack Lunges
Yoga @ 10AM
Skills Class @ 1:30PM (Double Unders & Toes To Bar)

Strength:

E2MOM 6
Muscle Clean + High Hang Power Clean (↑)
Directly Into…
E2MOM 6
Clean Deadlift to Knee + Hang Power Clean (↑)
Directly Into…
EMOM 6
Power Clean (↑)

Conditioning:

40 – 30 – 20 – 10 (Fx: 30 – 20 – 10 – 5)
Wall Balls (20/14) (Rx+: 11’/10′)
5 – 4 – 3 – 2
Deadlifts (275/185) (Fx: 225/155) (Rx+: 315/215)

Time Cap 10:00

14
May

Sunday, May 15, 2022

Skills class 1:30pm (Kipping Handstand Push Up & Handstand Walks)



Strength:

E2MOM 10
Overhead Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%

Conditioning:

EMOM 18
1: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/18)
2: AMRAP Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
3: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/18)
4: AMRAP Box Jump Overs (24/20)
5 – 6: Rest

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