WOD/Events

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

Strength:

E2MOM 12
Rx:
Tempo Front Squat (30×1) + 1 1/4 Front Squat (↑)

Fx:
2 Tempo Front Squats (30×1) (↑)

Conditioning:

AMRAP 10
40 Double Unders
8 Chest to Bar Pull Ups (Fx: Pull Ups)
40 Double Unders
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

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

Skills class 1:30pm ( Double Unders & Toes To Bar )

Strength:

E2MOM 20
1: 8 Back Rack Lunges (↑)
2: :30 Back Squat Hold

Conditioning:

3 Rounds
400m Run
10 Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)

Conditioning:

Open WOD 22.1

AMRAP 15

3 Wall Walks 

12 Dumbbell Snatches (50/35)

15 Box Jump Overs (24/20)

Strength:

E3MOM 15
5 Deadlifts @70 – 80%

Conditioning :

EMOM 15
1: 17/12 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2 – 3: 30/25 Calorie Row (Fx: 22/17) (Rx+: 35/29)
4: 3 Rope Climbs (Fx: 2) (Rx+: 5)
5: Rest

The Start of the 2022 CrossFit Open! Here’s a link to watch the announcement of 22.1 @ 3PM

Mobility @ 5:45PM (Chest, Shoulders & Wrists)

Strength:

5 Rounds
Turkish Get Up + 25ft Overhead Carry Each Arm
10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
100m Jog

Conditioning:

For Time:
60 Wall Balls (20/14)
60 Toes to Bar (Fx: 40)
60 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

The CrossFit open starts Thursday!

Today between 5-7PM Arlington Pain and Rehab will be providing free on-site injury evaluation and treatment

Strength:

3 Rounds
Rx+:
5 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 3 Ring Muscle Ups

Rx:
3 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 1 Ring Muscle Up

Fx:
5 Box Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 5 False Grip Ring Rows

Conditioning:

AMRAP 12
8 Chest to Bar Pull Ups (Fx: 8 Pull Ups) (Rx+: 12)
8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)
400m Run