WOD/Events

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Power Snatch:
6 x 1 (ME)
Beginner:
5 x 3 Hang Power Snatch
 
3 rounds for Time:
15 Deadlifts 95/65, Fx: 75/55
200 M Run
15 Overhead Barbell Lunge 95/65, Fx: 75/55 (Stationary)
Rx+ 115

Strength/Skill Schedule:
Monday: Back Squats/ 2017 CrossFit Lift Off WOD 3
Tuesday: Power Snatch
Wednesday: 8 nights of Hanukkah
Thursday: Gymnastics/ Amrap intervals
Friday: Deadlift
Saturday: Split Jerk
Sunday: Gymnastics/ AMRAP15
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Strength:
Back Squat EMOM 10
2 Back Squats (A@80-83%)
 
2017 CrossFit Lift Off WOD 3:
AMRAP 12:
25 pull-ups, Fx: Jumping Pull Ups
50-calorie row
100 overhead squats 45/35, Fx: 35/15
50 box jumps 24/20
25 pull-ups
*The next round begins with 25 more pull-ups.

Work on your muscle-ups in today’s Skills class with Kathleen at 12:30!

3 Sets of:
5 Turkish Get ups (5L/5R) Across
10 DB Step Ups (10L/10R)
*For Quality
Rest as needed
 
Every 4 minutes for 16 minutes
250 meter Row
16 Dumbell Snatches 50/35, Fx: 35/20
*SPRINT

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!

Strength:
1 Clean Pull +1 Full Clean + 2 Front Squats
5 x 1
*working Sets begin at 70%+ of 1RM Clean
Beginners:
2 Hang Power Cleans + 2 Front Squats (Across)
 
Naughty or Nice WOD
AMRAP 12
“Naughty”
3,6,9, etc
Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14
“Nice”
3,6,9, etc,
Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10

This Saturday is our Naughty or Nice Charity WOD! We have a special workout, and everyone is encouraged to bring in an unwrapped gift to donate.

Handstand Push ups
Beginners:
5 x 5 Development
*Box, Pike or seated DB Press
Strength:
RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit
RX: 5 x 3strict + 6 Kpping
Fx: 50 kipping for time
15:00 Cap
 
Partner WOD:
1 Working/1 Resting Alternating every 30 seconds until movments completed
50 Power Snatches 115/80, Fx: 95/65
50 Toes to Bar
50 Overhead Squats 115/80, Fx: 95/65
50 Cal Row
50 Shoulder to Overhead 115/80, Fx: 95/65
Rx+ 135/95

This Saturday is our Naughty or Nice Charity WOD! We have a special workout, and everyone is encouraged to bring in an unwrapped gift to donate.


EMOM 20
Minute 1: 6-10 Ring Dips/ Box Dips
Minute 2: 15/12 Assualt Bike Cals
Minute 3: 10-15 Atomic Situps 20/14, FX: MB Situps 14/10
Minute:4: 40-60 Double Unders
Minute 5: Rest
 
 
Finisher EMOM 12:(6 rounds each)
Alternating minutes with a partner:
10 Meter Front Lunge (Across)

Strength Superset:
Bench Press 3 x 7 (A)
Hollow Band pull downs 3 x 10 (Front lever)
 
3 Rounds for time:
15 Deadlift 225/155, Fx: 185/125
20 Box jumps, 24/20
25 Pull-ups
*Wear wraps for hands

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!

Strength:
Front Squat
5 x 5 Tempo
3-1-1-x
(eccentric-bottom-concentric-finsh position)
Beginners:
Front Squat
5 x 5 Across
 
AMRAP 10:
8 Hand Release Push Ups
9 KBS 32/24
10 Alt. Front Rack KB Lunges 32/24
(in place lunges)