Strength:
“Man Test”
AMRAP 10
Clean and Jerks (Bodyweight/70% Bodyweight)
Conditioning:
4 Rounds for Quality
10 Each Arm Tempo Kettlebell High Pulls (3×11)
10 Tempo Straight Arm Banded Pull Downs (3×31)
100ft Each Arm Kettlebell Overhead Carry
NO OPEN GYM TODAY: 1:00pm – 3:30pm
FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM)
SCHEDULE UPDATE – No Open Gym Wednesday afternoon and 7:30pm WOD is cancelled for the Nutrition Workshop.
Conditioning:
Cash-in: 800m Run
20 – 15 – 10
Toes to Bars
Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
Cash-out: 800m Run
Strength:
4 Rounds
:30 at Each Station
1: High Plank
2: Bicycle Kicks
3: Hollow Hold
4: V-ups
1:00 Rest after each round
Skills Class with Coach Cooper at 5:45pm!!!
Free Beginner CrossFit Class (6:30 pm) REGISTER HERE
Core Blast with Shauna at 6:45pm!!!
Strength:
E3MOM 18
5 Power Snatches (ME)
Conditioning:
4 Rounds
4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Deadlifts (225/155) (Fx: 185/125)
12 Burpees Over the Bar
| Monday | Front Squat | FREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) |
| Tuesday | Power Snatches | Skills Class (5:45pm) Core Blast (6:45pm) Free Beginner CrossFit Class (6:30 pm) REGISTER HERE |
| Wednesday | Core Strength | FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM) |
| Thursday | “Man Test” | |
| Friday | Deadlift | |
| Saturday | Bench Press + Pendlay Row | Free CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am) Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Jerk Dip Holds | Yoga (10:00 am) |
Strength:
E3MOM 15
Front Squat
1: 5@60-65%
2: 5@70-75%
3: 5@75-80%
4: 5@80%+
5: 5@80%++
Conditioning:
2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest
10:00 AM
Yoga with Kristen!
Strength:
E2MOM 10
Strict Press
1: 10@60%
2: 10@65%
3: 8@70%
4: 8@75%
5: 8@75%+
Conditioning:
For Time:
20/17 Calorie Assault Bike (Fx: 15/12)
100 Front Rack Lunges (75/55) (Fx: 55/35)
To earn Rx/Fx the barbell must not touch the ground from the start to the finish of the lunges.
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E3MOM 15
5 High Hang Squat Snatches
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 70 – 75%
Set 4: 70 – 75%+
Set 5: 70 – 75%++
Conditioning:
EMOM 15
1: 80 Double Unders (Fx: 50 DUs)
2: 20/15 Calorie Ski Erg (Fx: 15/12)
3: Max Reps Thrusters (95/65) (Fx: 75/55)
4: Rest
5: Rest
Strength:
E2MOM 10
Deadlift
2×8@65-70%
2×8@70-75%
8@75-80%
Conditioning:
16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Toes to Bar
Conditioning:
3 Rounds
1000m Row
50 Wall Balls (20/14)
30 Burpees