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)
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
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 Tonight@ 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 Overview | Events/Classes | |
| Monday | Power Clean Complex | Free Treatment From Arlington Pain and Rehab 5-7PM |
| Tuesday | Gymnastics | Outdoor Core Blast Tonight @6:45PM! |
| Wednesday | Front Squats | |
| Thursday | Long METCON | Mobility @ 5:45PM |
| Friday | Push Press | |
| Saturday | Accessory | 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
13
May
Saturday, May 14, 2022
Strength:
3 Rounds
10 Bench Press (↑)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls
Conditioning:
21 – 18 – 15 – 12 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Burpees Over the Bar
10/7 Calorie Row After Each Round (Fx: 7/5) (Rx+: 15/10)
Time Cap 15:00
12
May
Friday, May 13, 2022
Conditioning:
AMRAP 40
1000m Run
20 Toes to Bar (Fx: 15)
5 Rope Climbs (Fx: 3) (Rx+: 7)
11
May
Thursday, May 13, 2022
Mobility @ 5:45PM (Chest, Shoulders, Wrists)
Conditioning:
“Elizabeth”
21 – 15 – 9
Cleans (135/95)
Ring Dips
Strength:
4 Rounds
On Each Arm:
Turkish Get Up with 5 Windmills Before Returning to the Ground
100m Jog