WOD/Events

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)

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

No Mobility

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

Free Treatment and Eval From Arlington Pain and Rehab 5-7PM!!

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)

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)

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.

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