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6
Aug

Sunday, August 7, 2022

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)

5
Aug

Saturday, August 6, 2022

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.

4
Aug

Friday, August 5, 2022

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

3
Aug

Thursday, August 4, 2022

CANCELLED: Open Gym 8:30am – 12:00pm and 1:00 – 3:30pm

Strength:

5:00 to Establish Max Unbroken Double Unders

Then…

E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%

Conditioning:

AMRAP 6
12 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
12 Burpees


2
Aug

Wednesday, August 3, 2022


Strength:

EMOM 12
1 Split Jerk
1 – 4: 70 – 75%
5 – 8: 75 – 80%
9 – 12: 80 – 85%

Conditioning:

30 – 20 – 10
Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
Toes to Bar (Fx: 20 – 15 – 10)

1
Aug

Tuesday, August 2, 2022

No Mobility

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


Strength:

E2MOM 14
Clean Deadlift to Knee and Pause + Hang Power Clean from Pause + Hang Power Clean (↑)

Conditioning:

3 Rounds
4:00 to Complete
800m Run (Fx: 600m)

Then:

AMRAP 1
Calorie Ski Erg

31
Jul

Monday, August 1, 2022

Weekly OverviewEvents/Classes
MondayBack Squat
TuesdayHang Power Clean No Mobility
Outdoor Core Blast Tonight @6:45PM
WednesdaySplit Jerk
ThursdayDeadlift
FridaySnatch
Saturday “31 Heroes” Free Beginner CrossFit Class @ 12PM REGISTER
SundayGymnastics Yoga @ 10AM
No Skills class.

Strength:

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%

Conditioning:

AMRAP 10
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
18 Pull Ups (Fx: 12) (Rx+: Chest to Bar)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
36 Sit Ups

30
Jul

Sunday, July 31, 2022

Skills Class Canceled until further notice

No more open gym 3:30 – 5:30PM and 4:30PM WOD



Strength:

3 Rounds
20 Banded Biceps Curls
20 Banded Triceps Extensions
20 Dumbbell Shrugs
1 Minute Easy Ski/Bike/Row/Run

Use band/weights that can be completed unbroken.

Conditioning:

With a Partner, Alternating Movements
10 Rounds
20 Double Dumbbell Push Press (35/20) (Fx: 25/15) (Rx+: 50/35)
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
10 Burpees Over the Rower