WOD/Events

19
Sep

Monday, September 20, 2021


Weekly OverviewEvents/Classes
MondayGymnastics Complex Mobility- Hips and Hamstrings
TuesdayBench Press Core Blast 6:45PM!!!

Wednesday6RM Back Squat/ Deadlift Test Skills Class: 6:40PM Double Unders and Kipping Toes to Bar
ThursdaySplit Jerks
FridaySquat Snatch
SaturdayLong EMOM
Free Beginner CrossFit Class – 12:00PM REGISTER

Sunday
Power Clean Complex
Yoga – 10:00AM

Strength:

EMOM 12
1: 3 Kip Swings + 3 Toes to Bar + 3 Chest to Bar Pull Ups (Fx: Pull Ups)
2: 5 – 10 Russian Push Ups (Fx: Tempo Push Ups 30×3)
3: 10 Gymnastics Sit Ups
4: Rest

Conditioning:

EMOM 12
1: AMRAP Ski Calories
2: Rest
3: AMRAP Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)
4: Rest
5: Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest

18
Sep

Sunday, September 19, 2021


 

Strength:

EMOM 10
1 Squat Clean @80 – 85%

Conditioning:

AMRAP 16
8 Thrusters (95/65) (Fx: 75/55) (Rx+ 135/95)
16/11 Calorie Row (Fx: 14/9) (Rx+: 18/13)
32 Sit Ups

17
Sep

Saturday, September 18, 2021


 

Strength:

E2MOM 18
Split Jerks
1 – 3: 3 @70 – 75%
4 – 6: 2 @75 – 80%
7 – 9: 1 @80 – 85%

Conditioning:

3 Rounds
Work :30/Transition :10
1: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 20/15)
2: AMRAP Kettlebell Swings
3: AMRAP Russian Kettlebell Swings
4: Rest
5: Rest

Kettlebell Weights:
(32/24) (Fx: 24/16)

16
Sep

Friday, September 17, 2021

Conditioning :

“Nancy”
5 Rounds
400m Run
15 Overhead Squat (95/65)

Strength:

3 Rounds
2 Turkish Get Ups Each Arm (↑)
10 Alternating Barbell Side Bends
10 Each Side Pallof Press + Rotation

 

15
Sep

Thursday, September 16, 2021



Strength:

Every 1:30 for 8 Sets
2 Power Snatches @80 – 85%

Conditioning:

AMRAP 14
4 – 8 – 12 – 16 – 20…
Front Rack Lunges (135/95) (Fx: 95/65)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)


14
Sep

Wednesday, September 15, 2021

SKILLS CLASS TONIGHT AT 6:40PM (Ring Muscle ups)!



Strength:

E3MOM 15
6 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning:

2 Rounds
30 Burpees Over the Bar
15 Power Cleans (145/100) (Fx: 125/85) (Rx+: 165/115)

13
Sep

Tuesday, September 14, 2021

Core Blast 6:45pm!


Congratulations to our members Jason and McKenna on getting married last month! Make sure to wish them years of love and happiness next time you see them!

Conditioning:

5 Rounds
100 Double Unders (Fx: 75 Double Unders) (Rx+: 150)
10 Alternating Single Arm Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)

But…

E5MOM Including 0:00
20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)

1:00 Time Cap on Each Ski

12
Sep

Monday, September 13, 2021


Weekly OverviewEvents/Classes
MondayBack Squats Free Class 6:30PM REGISTER
TuesdayLong Conditioning Core Blast 6:45PM!!!

WednesdayDeadlifts Skills Class: 6:40PMRing Muscle Ups
ThursdaySnatches
Friday“Nancy”
SaturdaySplit Jerks
Free Beginner CrossFit Class – 12:00PM REGISTER

Sunday
Squat Cleans
Yoga – 10:00AM

Strength:

E3MOM 15
6 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning:

AMRAP 9
9 Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: 12)
18 Box Jump (27/22) (Fx: 24/20)