WOD/Events

Friday Night Lights This Friday @ 7:30PM!

Come out to support the top two teams and the top athletes as they throw down for 22.3

Core Blast @ 6:45PM

Don’t forget to submit your open scores by 5:00PM Monday night!

Strength:

E2MOM 8
1 Snatch Balance + 1 Overhead Squat + 1 Squat Snatch (↑)

Conditioning:

For Time
200m Run
24 Toes to Bar (Fx: 16)
12 Squat Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)
200m Run
16 Chest to Bar Pull Ups (Fx: Pull Ups)
8 Squat Snatches (135/95) (Fx: 95/65) (Rx+: 185/125)
200m Run
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
4 Squat Snatches (165/115) (Fx: 135/95) (Rx+: 205/135)

Time Cap 18:00

Reminder – Sunday 4:30pm WOD will be a CrossFit Open make-up WOD!

Skills class 1:30pm (Kipping & Butterfly Pull Ups)

Strength:

E2MOM 10
Rx+: 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups

Rx: 3 Strict Handstand Push Ups + 7 Kipping Handstand Push Ups

Fx: 5 Pike Handstand Push Ups + 5 Kipping Handstand Push Ups

Conditioning:

EMOM 16
1: 3 Rope Climbs (Fx: 2) (Rx+: 5)
2: AMRAP Double Unders
3: Rest
4: Rest

Conditioning:

Open WOD 22.2

For Time

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Reps of:

Deadlifts (225/155 lbs)

Bar-Facing Burpees

Time Cap: 10 minutes

Strength:

E3MOM 15
7 Bench Press @65 – 75%
7 Pendlay Rows @As close to bench press weight as possible

Conditioning :

E2MOM 20
1: 20/15 Calorie Bike (Fx: 15/10)
AMRAP Jumping Air Squats
2: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 20/15 Calorie Ski (Fx: 15/10)
AMRAP Jump Switch Lunges
4: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5: Rest

Split dumbbell reps evenly between arms.

The Start of the 2022 CrossFit Open! Here’s a link to watch the announcement of 22.2 @ 3PM

Mobility @ 5:45PM (The Body)

Strength:

E3MOM 18
Snatch Deadlift to Knee + Snatch Deadlift + Power Snatch
1 – 3: 70 – 75%
4 – 6: 75 – 80%

Conditioning:

4 Rounds
200m Run
10 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

“Special Shoutout to Jenny F for her amazing performance in week 1 of the CrossFit Open! After the CrossFit Open workout was announced on Thursday she immediately started practicing and got her first ever wall walk! Jenny then came back to the gym on Friday for more practice and to determine a wall walk pacing strategy. Then on Saturday she executed her strategy perfectly and got more than 3 rounds in 22.1! Great job Jenny! We love this mindset. Have a plan, practice, work hard, ask for tips/advice, stick to the plan and accomplish great things! Let Jenny be your inspiration for the next Open Workout! 

Core Blast @ 6:45PM
Free Beginner CrossFit Class @ 7:45PM REGISTER